For a long time, drinking water has been thought to help with weight loss. In fact, 30-59% of US adults who try to lose weight increase their water intake. Drinking more water may benefit weight loss and maintenance.
Drinking Water Can Make You Burn More Calories
- Drinking one, 0.5 liter (17 oz) serving of water increases the number of calories you burn, which is known as resting energy expenditure.
- In adults, resting energy expenditure has been show to increase by 24-30% within 10 minutes of drinking water. That lasts at lease 60 minutes.
- A study of overweight women examined the effects of increasing water intake to over 1 liter (34 oz) per day. They found that over a 12-month period, this resulted in an extra 4.4lbs of weight loss.
- Several studies have monitored overweight people who drank 34-50 oz of water daily for a few weeks. They found a significant reduction in weight, body mass index (BMI), waist circumference and body.
- The results may be even more impressive when the water is cold. When you drink cold water, your body uses extra calories to warm the water up to body temperature. Some people claim that drinking water before a meal reduces appetite. They actually seems to be some truth behind this, but almost exclusively in middle-aged and older adults. Studies of older adults have show that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period.
- In one study, middle-aged overweight and obese participants who drank water before each meal lost 44% more weight, compared to a group that did not drink more water.
- Another study also showed that drinking water before breakfast reduced that amount of calories consumed during the meal by 13%
- Although this may be greatly beneficial for middle-aged and older people, studies of younger individuals have not shown the same impressive reduction in calorie intake.
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