“How much water should i drink to lose weight?” is a frequently asked question that people ask when starting a weight loss plan or going on a diet.For a long time now, dieticians and fitness experts have recommended drinking lots of water to help with weight loss.
But there was not enough measured, scientific evidence that water could actually help you shed pounds. There were also few reputed studies that you could turn to for a definite value – the number of glasses or ounces of water intake – that could unquestionably help you shed pounds.
But, a recent study published in the Obesity journal in 2015 suggests that you can put a number to the correlation between water and weight loss. The study, supported by the Royal College of General Practitioners and the European Hydration Institute investigated whether drinking water before meals helps with weight loss for adults with obesity. The results were positive, and it is the research team’s belief that not just people with BMI issues, but everyone can keep their weight in check by drinking more water.
How Much Water Should I Drink to Lose Weight?
According to the study which was also reported in TIME magazine online, drinking 500 ml (or about 16 oz) of water before every meal for twelve weeks can help you shed as much as 4.3 kg or 9 pounds in that time period.
There are very few lifestyle changes involved, and you can keep your usual activity levels the same. Following this simple regime can help you lose as much weight as if you were following a Weight Watchers program for twelve weeks.
The study was carried out with the participation of 84 obese adults. The entire group was given some general advice on weight loss before they started the program. Half of the group was then told to drink half a liter of water before every meal.
The other half was told to imagine that their stomachs were full before sitting down to each meal. Both groups were then monitored, and their weight losses measured after 12 weeks. The results showed that the kind of mental control many weight loss programs urge is simply not enough to keep you from eating less. Drinking water is sufficient for the purpose.
How Does Water Help with Weight Loss?
The reasons for water being recommended before meals are obvious. Water can fill you up, so during your meal, you reach for less of your favorite carbohydrates. The recommended interval between the time you drink water and the time you eat is 30 minutes. In other words, drink 500 ml of water half an hour before every meal, and you can expect to lose as much as 4 kg without undue stress.
Of course, you can’t depend on water alone to make all the difference. You have to follow a smart low-calorie diet for your needs. Water being very low in calorie, you can drink as much of it as you want throughout the day. Water will keep you satiated, so you tend to reach less for those high-calorie snacks.
Does Drinking Water Help Me Lose Weight If I Exercise or Don’t?
If you follow the recommendation of the researchers, you will find yourself drinking about a liter and a half to two liters of water before meals each day. But that should not be your only water intake, especially if you also do muscle-building. In order for fat to successfully convert to muscle, you should drink as much as 16 ounces of water for every pound of body weight that you lose during workouts.
The International Sports Sciences Association (ISSA) recommends that we drink between 8 and 12 glasses of water per day. When enough water is stored in the muscles, it can allow the muscles to keep their nitrogen levels in the optimal balance. This, in turn, will help you grow muscles more easily.
If you are not active, the ISSA recommends you should drink half an ounce of water for every pound of your body weight. For instance, if you weigh 160 pounds and are trying to maintain your weight, you should drink ten eight-ounce glasses of water per day.
Following these recommendations, along with good sleep patterns, a tailored and sustainable diet and adequate exercise can take you towards the ideal weight you want to achieve. The definitive takeaway is this: whether or not you are obese, drinking sixteen ounces of water before every meal will help you lose weight effectively.