The Simple Way to Lose Weight and Keep It Off: Drink More Water!
FBY StaffPublished 30 October 2023
Water: The Secret Weapon for Long-Term Weight Loss
Unlocking Long-Term Weight Loss Success: Harnessing the Power of Water
Congratulations on losing weight! You've worked hard and made a lot of progress. But now, you're wondering how to keep the weight off for good.
One of the best things you can do is to drink plenty of water. Water has been shown to boost your metabolism, curb your appetite, and even help with long-term weight loss goals.
how does water help with weight loss?
Maximize Weight Loss Efforts: The Power of Hydration on Metabolism, Appetite, and Health
First, it helps to boost your metabolism. When you drink water, your body has to work harder to heat it up, which burns calories. [1] This is because the body uses energy to warm up the water to body temperature. In fact, one study found that drinking 17 ounces of water can increase calorie burning by up to 30% for up to 1 hour after drinking. [2]
Second, water helps to curb your appetite. When you're feeling thirsty, you may mistake that feeling for hunger. So, instead of grabbing a snack, drink some water first and it will help you to feel full and satisfied. A study published in the journal Appetite found that people who drank 500ml of water before meals ate significantly less food than those who didn't drink any water. [3]
Third, water helps to improve your overall health. When you're hydrated, you're better able to reduce body weight. [4] This can lead to increased energy levels, improved mood, and better sleep. All of these things will help you stick to your weight loss goals! Oh ya!
And how much water should you drink?
Hydration Essentials: How Much Water You Should Drink Daily? Tips to Stay on Track
The amount of water you need to drink each day varies depending on your individual needs. Now, the “rule of thumb” is to drink 8 glasses of water per day. But we, here at FinallyBeYou, like to ‘front load’ with 12-16 ounces, first thing in the morning when we wake up so we can front load both the digestive tract and hydrate the body before ever starting out day. Give it a try!
But, there are a few things to keep in mind when determining how much water you need to drink. For example, if you live in a hot climate or if you’re hitting the exercise regularly, you'll need to drink more water.
Here are a few tips to help you determine how much water you need to drink:
• Pay attention to your thirst. If you're feeling thirsty, it's a sign that you’re late to the party and need to drink water right now.
• Look at the color of your urine. If your urine is dark yellow or amber, it's a sign that you're dehydrated. Aim for your urine to be light yellow or clear.
• If you’ve been working out regularly, eating a calorie deprived, balanced diet in the pursuit of weight loss, weigh yourself daily. If you're continuing to lose weight, you're probably staying hydrated with enough water. If you're not losing weight, you may need to drink more water.
Tips for drinking more water
Hydration Hacks: Small Steps to Wellness - Your Ultimate Guide
Elevating your hydration game doesn't require giant leaps – small changes pave the way.
Here's your roadmap to a well-hydrated you: • Gradually Increase: Start small, boosting water intake step by step. A gradual shift is easier for your body to embrace. • Handy Hydration: Keep a water bottle close – a constant reminder to sip regularly, weaving hydration into your routine effortlessly. • Pre-Meal Ritual: 30 minutes before meals, sip a glass of water. Benefit: mindful eating and better portion control. • Flavorful Twist: Infuse water with fruits or herbs for a delightful twist. Taste and health combined! • Steady Sipping: Sip consistently throughout the day. Prevent thirst spikes by nurturing a steady hydration habit. • Incorporate these smart strategies into your lifestyle for a refreshed, revitalized you. Small sips, big impact! Keep your water bottle with you at all times. • Drink a glass of water about half an hour before each meal. • Add flavor to your water with slices of fruit or herbs. This is one of our favorites! • Drink water throughout the day. But, if you're thirsty, you’re late to the party! Get in some water!
Here's your roadmap to a well-hydrated you: • Gradually Increase: Start small, boosting water intake step by step. A gradual shift is easier for your body to embrace. • Handy Hydration: Keep a water bottle close – a constant reminder to sip regularly, weaving hydration into your routine effortlessly. • Pre-Meal Ritual: 30 minutes before meals, sip a glass of water. Benefit: mindful eating and better portion control. • Flavorful Twist: Infuse water with fruits or herbs for a delightful twist. Taste and health combined! • Steady Sipping: Sip consistently throughout the day. Prevent thirst spikes by nurturing a steady hydration habit. • Incorporate these smart strategies into your lifestyle for a refreshed, revitalized you. Small sips, big impact! Keep your water bottle with you at all times. • Drink a glass of water about half an hour before each meal. • Add flavor to your water with slices of fruit or herbs. This is one of our favorites! • Drink water throughout the day. But, if you're thirsty, you’re late to the party! Get in some water!
Other ways water will help you keep the weight off
Unlocking Health Benefits: Beyond Hydration - Controlling Overeating, Boost Endurance, Enhance Sleep, and Manage Stress
Don't give Up!
Mastering Weight Management: The Role of Hydration and Resilience
Keeping weight off is challenging enough, no doubt about it. But, if you've developed good habits, like drinking enough water, setbacks will be less traumatic and will eventually become just a small annoyance. Don't give up if you have a setback! Think of it as “a challenge” not the end of the world. Just keep going and you will eventually fall into your new groove and you’ll be hydrated when you get there!
Water is indeed a powerful tool for weight loss and long-term weight management. By drinking plenty of water and following your other healthy lifestyle habits, you will maintain your weight loss efforts and keep the weight off for good. Stay hydrated and enjoy feeling great! ______________________________________________________________
Water is indeed a powerful tool for weight loss and long-term weight management. By drinking plenty of water and following your other healthy lifestyle habits, you will maintain your weight loss efforts and keep the weight off for good. Stay hydrated and enjoy feeling great! ______________________________________________________________
References
1. LaFata, D., Carlson-Phillips, A., Sims, S.T. et al. The effect of a cold beverage during an exercise session combining both strength and energy systems development training on core temperature and markers of performance. J Int Soc Sports Nutr 9, 44 (2012). https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-44
2. Stookey JJ. Negative, Null and Beneficial Effects of Drinking Water on Energy Intake, Energy Expenditure, Fat Oxidation and Weight Change in Randomized Trials: A Qualitative Review. Nutrients. 2016 Jan 2;8(1):19. doi: 10.3390/nu8010019. PMID: 26729162; PMCID: PMC4728633. https://pubmed.ncbi.nlm.nih.gov/26729162/
3. Van Walleghen EL, Orr JS, Gentile CL, Davy BM. Pre-meal water consumption reduces meal energy intake in older but not younger subjects. Obesity (Silver Spring). 2007 Jan;15(1):93-9. doi: 10.1038/oby.2007.506. PMID: 17228036. https://pubmed.ncbi.nlm.nih.gov/17228036/
4. Rebecca Muckelbauer, Giselle Sarganas, Anke Grüneis, Jacqueline Müller-Nordhorn, Association between water consumption and body weight outcomes: a systematic review123, The American Journal of Clinical Nutrition, Volume 98, Issue 2, 2013. https://ajcn.nutrition.org/article/S0002-9165(23)05174-2/fulltext#%20
5. Stookey, Jodi D. PhD. Drinking Water and Weight Management. Nutrition Today 45(6):p S7-S12, November 2010. https://journals.lww.com/nutritiontodayonline/Fulltext/2010/11001/Drinking_Water_and_Weight_Management.4.aspx
6. Von Duvillard SP, Braun WA, Markofski M, Beneke R, Leithäuser R. Fluids and hydration in prolonged endurance performance. Nutrition. 2004 Jul-Aug;20(7-8):651-6. doi: 10.1016/j.nut.2004.04.011. PMID: 15212747. https://pubmed.ncbi.nlm.nih.gov/15212747/
7. Asher Y Rosinger and others, Short sleep duration is associated with inadequate hydration: cross-cultural evidence from US and Chinese adults, Sleep, Volume 42, Issue 2, February 2019, zsy210. https://academic.oup.com/sleep/article/42/2/zsy210/5155420
8. Masento, N., Golightly, M., Field, D., Butler, L., & Van Reekum, C. (2014). Effects of hydration status on cognitive performance and mood. British Journal of Nutrition, 111(10), 1841-1852. doi:10.1017/S0007114513004455. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/effects-of-hydration-status-on-cognitive-performance-and-mood/1210B6BE585E03C71A299C52B51B22F7