Drinking 1-2 liters of water per day can help burn calories and reduce cravings, but this number is only relative, the amount of water consumed also depends on each individual and specific circumstances.
Drinking water has long been thought to help with weight loss. Many health authorities recommend drinking eight glasses (about 2 liters) of water per day. However, studies have shown that drinking 1-2 liters (4-8 glasses) of water per day is enough to help with weight loss. However, this is just a general guideline. Some people may need less, while others may need more.
For example, people who sweat a lot or exercise regularly may need more water than people who are not very active. Older adults and breastfeeding mothers also need to monitor their fluid intake more closely.
In fact, 30-59% of adults in the US who are trying to lose weight increase their water intake. Many studies show that drinking more water can help with weight loss and weight maintenance.
Drinking water increases the amount of calories burned, known as resting energy expenditure. In adults, this expenditure has been shown to increase by 24-30% within 10 minutes of drinking water. This process lasts for at least 60 minutes. A study in overweight and obese children also found that resting energy expenditure increased by 25% after drinking cold water.
Another study of overweight women looked at the effects of increasing their water intake to more than 1 liter per day. They found that this resulted in an additional 2 kg of weight loss over 12 months. These women did not make any other lifestyle changes other than drinking more water. So these results are significant.
Additionally, both studies showed that drinking 0.5 liters of water helps burn an additional 23 calories. This adds up to about 17,000 calories burned annually, or more than 2 kg of fat.
Several studies have followed overweight people who drank 1–1.5 liters of water per day for several weeks. They found significant reductions in weight, body mass index (BMI), waist circumference, and body fat.
These results may be even more impressive if you drink cold water. When you drink cold water, your body uses extra calories to warm the water to body temperature.
Women need to supplement 2 liters of water per day, men supplement 3 liters. Photo: Health Grades
Studies in older adults have shown that drinking water before each meal can help you lose 4 pounds (2 kg) over 12 weeks. In one study, overweight and obese middle-aged participants who drank water before each meal lost 44% more weight than a group that did not drink as much water. Another study found that drinking water before breakfast reduced the number of calories consumed during the meal by 13%.
Additionally, drinking more water can help reduce the risk of weight gain because water has no calories, so it is often associated with a reduction in calorie intake. This is largely because you are drinking water instead of other beverages, which are often high in calories and sugar. Studies have shown that people who drink mostly water consume up to 9% (or 200 calories) less calories on average.
Drinking water can also help prevent long-term weight gain. In general, the average person gains about 3 pounds (1.45 kg) every 4 years. Increasing daily water intake by one cup can reduce weight gain by about 1 pound (0.13 kg). Replacing one serving of sugary drinks with a cup of water can reduce weight gain over 4 years by about 1 pound (0.5 kg).
Encouraging children to drink water can help prevent them from becoming overweight or obese. A school-based study aimed to reduce obesity rates by encouraging children to drink water. They installed water dispensers in 17 schools and provided classroom lessons on water consumption to second and third graders. After one school year, the risk of obesity was reduced by 31% in schools where students increased their water intake.
In conclusion, water can be really helpful for weight loss. However, you should not drink too much because it can cause water intoxication. This can even be fatal in extreme cases, such as during water drinking competitions. Remember that you will have to do more than just drink water if you want to lose a significant amount of weight.
America Italy (According to Healthline )
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