Myth or Reality. At this point, no one doubts that drinking water has long been thought to aid weight loss. Do you know the reason?. Perhaps between 30% and 59% of American adults trying to lose weight increase their water intake actually don’t really know if it is cash. Many studies, such as the one published in the American Journal of Nutrition show that drinking more water can benefit weight loss and maintenance
“Energy expenditure at rest increases between 24% and 30% after 10 minutes of drinking water”
Drinking water increases the amount of calories you burn, what is known as resting energy expenditure. In fact, a study in Obesity states: “His consumption rdrastically reduce energy intake from food among older and middle-aged adults. “The work was carried out with 48 people between 55 and 75 years old, with a BMI of 25-40 kg / m (2)).
The researchers assigned them to one of two groups: One hypocaloric diet + 500 ml of water before each daily meal (water group), or two: hypocaloric diet alone (group without water). The result: When a low-calorie diet is combined with the consumption of 500 ml of water before each main meal it leads to greater weight loss than a low-calorie diet alone in middle-aged and elderly adults.
It has been shown that in adults, that energy expenditure at rest it increases between 24% and 30% after 10 minutes of drinking water, as confirmed by a job of the Journal of Clinical Metabolism. Backing this up, a study of overweight children and obesity found a 25% increase in energy expenditure at rest after drinking cold water. Even a investigation with overweight women examined the effects of increasing water intake to more than 1 liter per day. They found that over a 12-month period, an additional weight loss of 2 kg was achieved. Given that these women made no lifestyle changes except to drink more water, these results are surprising.
Some people claim that drinking water before meals reduces appetite. Actually, there seems to be asomething really behind this, but almost exclusively in middle-aged and older adults. Studies of older adults have shown that drinking water before each meal can increase the weight loss by 2 kg over a 12 week period
In a study, also from Obesity, whats Overweight and obese middle-aged participants who drank water before each meala lost 44% more weight, compared to a group that drank no more water. Other job showed to take it before breakfast rI reduce the amount of calories consumed during the meal by 13%. Although this can be very beneficial for the middle-aged and older people, studies of younger people they have not shown the same impressive reduction in calorie intake.
Drinking water can also help prevent weight gain through long term. In general, the person earns around 1.45 kg on average every 4 years. This amount can be reduced by:
- Add 1 cup of water: AIncrease your daily intake of water in 1 cup can reduce this weight gain by 0.13 kg.
- Rreplacing other drinks with water: Substituting a serving of a sweetened drink for 1 cup of water can reduce the 4-year weight gain by 0.5 kg-
- It is especially important to encourage children to drink water, as it can help prevent them from being overweight or obese.
How much to drink
Many health authorities recommend drinking orcho glasses of water a day (about 2 liters) a day. However, this number is completely random. As with so many things, water needs are completely up to the person. For example, people who sweat a lot or do exercise regularly they may need more water than those that are not very active. Older people and breastfeeding mothers should also monitor their consumption more closely.