Drinking water helps in weight loss. Does it mean that drinking water can actually stop you overeating, and help control your appetite? Yes, it can but there is more to it.
Let’s find out how it works.
Obesity is Source of Many problem:
Obesity is not a single problem related to, increased body weight. It is a complex disorder of appetite dysregulation and metabolism, rather than being simply a problem of will power – It associated with a variety of comorbid conditions such as cardiovascular disorders, diabetes mellitus type 2, arthritis, and some type of cancers. Obesity reduces the average life expectancy and significantly influences the quality of life. Weight management programs must address both the medical and the social burden of obesity.
Realistic goals must be set before starting the treatment. A combined approach of nutritional therapy, behavioural studies and physical activity has been cited as effective strategy of weight loss. Some reports say that decreasing the consumption of caloric beverages and simultaneously increasing water consumption helps in promoting child health and decreasing the prevalence of childhood obesity. Consuming the, recommended daily amount of water in a child can lead to an energy expenditure equivalent to an additional weight loss of about 1.2 kg per year. Drinking water could assist overweight children in weight loss, and may warrant emphasis in dietary guidelines against the obesity epidemic.
Drink Water if you are Gaining Weight:
Obesity has emerged as the global epidemic, and weight loss has become a serious issue. Its prevalence is increasing in both developed and developing countries, with 10-35% rates among adults in Europe and America. Different strategies and programs for weight loss are being designed and followed. If you want to shed a few pounds from your body weight, water is a good option. Drinking water is one of the easy ways that can contribute to your efforts for shedding a few kilos. A popular research article once stated that water is the real beverage for life. Water is medium of transport in our body; it supplies nutrients and expels waste materials from the body. It also helps in weight loss. Weight loss is a tough challenge, but its long-term maintenance is an even more tough.
A study tested 12 adults who drank 500ml of cold water, and 12 adults who drank water kept at room temperature. Some caloric loss was observed in both groups in 90 minutes after drinking water, but the percentage of weight loss was not the same in the two groups!
Short term Weight Management with Drinking Water:
According toAdequate Intake (AI) developed by the Institute of Medicine, intake of waterin adult males and females living in temperate climates is 125oz. and 91oz. per day respectively. The values are, based on median total water intake from a US survey data. Sources of water included drinking water, and water in food and other drinks. This shows that hydration is important for health, but will it help in addressing weight loss maintenance?
It is, recommended that individuals undergoing weight loss program must increase their water intake, but lack of sufficient data fails to provide evidence. In a study conducted by Virginia Tech researchers, 48 adults (55 to 75 years ofage), volunteered to test the effect of water consumption before meal on energy intake. Participants were categorised into two groups, in which one group drank approximately 500 mL of water before their meals and the other group did not have water at all.
Then they were all given a hypocaloric diet. After 12 weeks, it was found that water drinkers lost about 2 kg more than non–water drinkers. Of course, a hypocaloric diet played its role in weight loss but consuming 500 mL water before meals might have caused greater weight loss than the hypocaloric diet alone in theparticipants. It was, hypothesized that water ingestion led to an acute reduction in meal energy intake.Drinking water may promote weight loss by reducing total energy intake and/or altering metabolism.
Long Term Weight Management with Wate:
Absolute and relative increases in drinking water; can be, associated with significant decrease in body weight over time. Following the hypothesis of short term weight loss with pre-meal water intake, the impact of daily self-monitoring with, increased water was studied for a long-term weight-loss management strategy. The Virginia Tech research group, examined the same group of dieters participating in the 12-week weight-loss trial for investigating the effects of pre-meal water on weight loss for 12 months.
3 Both groups, self-monitored behaviours, but this time the experimental group participants, were also told to consume water before each main meal and to record daily water intake. The results, confirmed that pre-meal water helps in weight loss. 87% greater weight loss was, observed in the groups. Significant weight-loss maintenance; observed with, increased water consumption. In a study, the researchers found that daily self-monitoring of weight, physical activity, and fruit or vegetable consumption is a feasible and effective approach for maintaining weight loss for 12 months, and daily self-monitoring of increased water consumption may provide additional weight-loss maintenance benefits.
Hydration and Weight Loss:
Hydration plays a big role in weight-loss. Drinking water allows the body to flush out toxins and begin shedding weight by having a functioning digestive system and muscles. Studies have been, done to show that drinking water at a certain temperature can actually provide weight-loss benefits. Some studies say that drinking the cold water enhances the body’s calorie burning; the body burns calories by heating up the water taken in for digestion. In contrast to this finding, a study reported that drinking water may temporarily increase the body’s resting expenditure, i.e., the calories burnt by the body while resting.
On the other hand, some health experts say that drinking a glass of warm water once you wake up in the morning increases the body’s temperature, and stimulates your metabolic rate. This increased metabolic activity actually allows the body to burn more calories. The mechanism of weight loss with warm water intake has been, explained with a different reason. The intake of warm water can help in speeding up weight loss, as our body works to bring the warm water back down to body temperature. In this process, a few calories may be, reduced.
Hunger and thirst mechanisms are quite separately, coordinated and controlled mechanisms; it is unlikely that thirst would be, considered as hunger. But many a times water acts a natural appetite suppressant, and the body also gives off the feeling of being hungry when it may actually thirsty. How can we explain this? A possibility remains that drinking water fills people up (like any other beverage) and reduces hunger. This results in, reduced energy intake by the body. The exact mechanisms of the weight loss with water consumption are still unclear. However, the questions about water and its connection with body weight calls for further study.
Water intake surely has to play a significant role in weight management programs. It helps boosts your metabolism, reduces your appetite, and helps you shed extra weight. Have 8-10 glasses of water a day. Initially it may difficult for some of you, but soon you will pick up a good habit. You must keep a bottle handy when you are home, at work, or out running errands. Having a water bottle around will make it easier for you to drink more water. You may try calorie-freeflavoured water if you do not always like plain water. Set an alarm to remind yourselffor having water throughout the day. You won’t forget that way. This will help you get into the good habit of drinking water regularly. Water is the life-saving beverage which has numerous benefits. With a regular intake you can surely improve your health.