How much water should I drink to lose weight? You should drink up to 8 glasses of water daily to lose weight. Drinking water is one of the best things you can ever do when it comes to suppressing your appetite and losing weight. Drinking water reduces hunger cravings and makes you eat less food. Studies have shown that 30 to 59% of U.S adults who are trying to lose weight increase their water intake.
How much water should I drink to lose weight? iStock-photo credit: Jacob Wackerhausen
There was a study in older adults that showed that drinking water before each meal increased weight loss by 4.4lbs over a 90-day period. Another study showed that middle aged overweight and obese people who drank water before each meal lost 44% more weight compared to a group that did not drink water.
Another study showed that drinking water before eating breakfast reduced the number of calories consumed during the meal by 13%. If you want to lose weight the advisable thing to do is to consume up to 8 glasses of water daily to help to suppress your appetite.
There was a school-based study that aimed to reduce obesity by encouraging children to drink water. There were 17 water fountains installed in 17 schools. After one school year the risk of obesity reduced by 31% in the schools that increased their water intake.
Studies have shown that drinking more water can lead to decreased calorie intake and a reduced risk of long-term weight gain and obesity, especially among children.
One of the best ways to implement drinking water with your meals is to replace the sugary beverages you drink with water. It is one of the best ways to cut sugar and calories. People who sweat a lot when exercising need more water than the average person to replenish the fluids they lost.
If you just cut out soda and alcohol from your diet and replace it with water, that alone with nothing else will help you lose weight. Soda and alcohol are a lot of empty calories you can minimize and avoid.
The Bottom Line is you should drink up to 8 glasses of water per day to lose weight. If you drink a huge glass of water before each meal it will make you less food and suppress your appetite. And the result of this is weight loss.
If you have any interest in trying any of our online diet and weight loss programs to help you shed body fat and achieve your best body, then click on the link below.
About Author- Obi Obadike
About Obi Obadike – Welcome to Obi Obadike | World Renowned Fitness Expert
References
- Weiss EC, Galuska DA, Khan LK, Serdula MK. Weight-control practices among U.S. adults, 2001-2002. Am J Prev Med. 2006 Jul;31(1):18-24. doi: 10.1016/j.amepre.2006.03.016. Epub 2006 May 19. PMID: 16777538.
- Sciamanna CN, Kiernan M, Rolls BJ, Boan J, Stuckey H, Kephart D, Miller CK, Jensen G, Hartmann TJ, Loken E, Hwang KO, Williams RJ, Clark MA, Schubart JR, Nezu AM, Lehman E, Dellasega C. Practices associated with weight loss versus weight-loss maintenance results of a national survey. Am J Prev Med. 2011 Aug;41(2):159-66. doi: 10.1016/j.amepre.2011.04.009. PMID: 21767723.
- Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J. Association between water consumption and body weight outcomes: a systematic review. Am J Clin Nutr. 2013 Aug;98(2):282-99. doi: 10.3945/ajcn.112.055061. Epub 2013 Jun 26. PMID: 23803882.
- Stookey JD, Constant F, Popkin BM, Gardner CD. Drinking water is associated with weight loss in overweight dieting women independent of diet and activity. Obesity (Silver Spring). 2008 Nov;16(11):2481-8. doi: 10.1038/oby.2008.409. Epub 2008 Sep 11. PMID: 18787524.
- Dennis EA, Dengo AL, Comber DL, Flack KD, Savla J, Davy KP, Davy BM. Water consumption increases weight loss during a hypocaloric diet intervention in middle-aged and older adults. Obesity (Silver Spring). 2010 Feb;18(2):300-7. doi: 10.1038/oby.2009.235. Epub 2009 Aug 6. PMID: 19661958; PMCID: PMC2859815.
- Davy BM, Dennis EA, Dengo AL, Wilson KL, Davy KP. Water consumption reduces energy intake at a breakfast meal in obese older adults. J Am Diet Assoc. 2008 Jul;108(7):1236-9. doi: 10.1016/j.jada.2008.04.013. PMID: 18589036; PMCID: PMC2743119.
- Daniels MC, Popkin BM. Impact of water intake on energy intake and weight status: a systematic review. Nutr Rev. 2010 Sep;68(9):505-21. doi: 10.1111/j.1753-4887.2010.00311.x. PMID: 20796216; PMCID: PMC2929932.
- Muckelbauer R, Sarganas G, Grüneis A, Müller-Nordhorn J. Association between water consumption and body weight outcomes: a systematic review. Am J Clin Nutr. 2013 Aug;98(2):282-99. doi: 10.3945/ajcn.112.055061. Epub 2013 Jun 26. PMID: 23803882.
- Muckelbauer R, Libuda L, Clausen K, Toschke AM, Reinehr T, Kersting M. Promotion and provision of drinking water in schools for overweight prevention: randomized, controlled cluster trial. Pediatrics. 2009 Apr;123(4):e661-7. doi: 10.1542/peds.2008-2186. PMID: 19336356.
- Illescas-Zarate D, Espinosa-Montero J, Flores M, Barquera S. Plain water consumption is associated with lower intake of caloric beverage: cross-sectional study in Mexican adults with low socioeconomic status. BMC Public Health. 2015 Apr 19;15:405. doi: 10.1186/s12889-015-1699-0. PMID: 25928232; PMCID: PMC4411745.
- Popkin BM, D’Anci KE, Rosenberg IH. Water, hydration, and health. Nutr Rev. 2010 Aug;68(8):439-58. doi: 10.1111/j.1753-4887.2010.00304.x. PMID: 20646222; PMCID: PMC2908954.
- Zheng M, Allman-Farinelli M, Heitmann BL, Rangan A. Substitution of sugar-sweetened beverages with other beverage alternatives: a review of long-term health outcomes. J Acad Nutr Diet. 2015 May;115(5):767-779. doi: 10.1016/j.jand.2015.01.006. Epub 2015 Mar 4. PMID: 25746935.
