Re-evaluating what you eat and drink is an important part of the overall weight loss process . In fact, something as simple as water can help support your weight loss efforts.
Nutritionist Amy Goodson told how much water you need to drink daily to lose weight, writes Eatthis .
Can drinking water help you lose weight?
According to Goodson, this is possible indirectly. “Water can be beneficial for satiety, but it itself is not a direct cause of weight loss,” she explained.
Here’s how water can support your weight loss efforts:
Increased feeling of fullness: Drinking water before and after meals fills you up. This may result in consuming fewer calories during meals, Goodson explained.
Water is a low-calorie way to increase your hydration levels. Instead of drinking sugary drinks, choosing water “can help reduce your overall calorie intake, supporting weight control.”
Increased physical performance: Keeping the body hydrated is critical to achieving optimal physical performance.
How much water should you drink daily to lose weight?
When it comes to the ideal amount of water you should drink daily to lose weight, there is no one-size-fits-all approach. “While the rule of thumb is that you should drink 8 glasses of water, the truth is that how much water you need depends on many factors, including age, gender, activity level and overall health,” Goodson said.
“For women, the total amount of water is about 11.5 glasses per day, and for men it is about 15.5 glasses. However, these estimates include liquids consumed in both food and drink, including water. Typically about 20% of water is consumed by a person “gets it from food. Taking this into account, women need about nine cups of fluid per day and men about 13 cups to replenish the amount of water lost,” the nutritionist said.
Goodson advised that drinking water before meals can help you better control your portion sizes and reduce the number of calories you consume during meals. “In addition, many people often confuse thirst with hunger and may reach for food when they are actually thirsty. This can potentially lead to increased calorie intake,” she said.
After meals: After a small meal, when you feel satisfied rather than full, drink more water to increase your feeling of fullness.
Before training . Drinking water before exercise is key to achieving the best results and preventing or slowing down dehydration.
During exercise : During exercise, you should try to drink 5 to 10 ounces of water every 20 minutes to reduce the chance of dehydration.
Post-Workout: While most people don’t weigh themselves before and after a workout, it’s recommended to consume 16 to 20 ounces for every pound lost.
Other drinks news
Staying hydrated is an important component of a healthy lifestyle , but while water is the best way to do this, there are many other good options.