Drinking Water Can Help You Lose Weight

November 29, 2014 Updated: June 24, 2015

Simply put, body fat is created by the types of foods we eat and the hormones they make us produce. If you eat high-calorie, nutrient-deprived foods, you will increase hormones that make you fat.

Changing your diet is essential for weight loss. Drinking plenty of water throughout the day will also help you lose weight—and fat—for several reasons.

For one, by replacing high-calorie, sweetened beverages like sodas, Gatorade, and Sobe teas with water, you will reduce the calories you take in. Eating high-calorie foods and drinking beverages loaded with refined sugars is a sure way to increase your body fat in a short period of time.

By replacing unhealthful beverages with water, you will consume fewer calories and reduce the fat-making hormones, which is a great first step.

Drinking water throughout the day, especially right before a meal, can also make you feel full, thus reducing the amount of calories you take in. However, I don’t suggest that you go on a “water diet” in hopes of slimming down.

Eating foods high in nutrition and low in calories, along with drinking plenty of water, is a good way to stay satiated, so you won’t eat processed junk foods. Nutrient-rich foods such as dark-green and rainbow-colored vegetables, along with low-sugar fruits, also provide water and fiber, which curbs the appetite by making you feel full.

Benefits of Water

Water transports oxygen and nutrients to the cells, detoxifies them, helps to regulate body temperature, boosts metabolism, and moisturizes joints.

Most of us walk around dehydrated. We lose water constantly throughout the day, especially during the warmer months due to sweating. You can’t replace it by downing coffee or a beer. Alcoholic and caffeinated drinks are diuretics and cause you to lose more water.

If you feel thirsty, you are already dehydrated.

In the journals Metabolism, The Lancet, and European Journal of Clinical Nutrition, researchers reported that hydrating the body increases fat burning, as well as the number of enzymes that cause fat-burning.

The researchers also found that proper hydration preserves muscle. They concluded that drinking water is definitely a must for sustainable fat loss and a healthy body composition.

So, how much water is enough?

Different factors play a role in the need for water. The amount you need depends on the climate, your diet, your height and weight, how much exercise you get, and the medications you take. It also depends on the health conditions you have.

While individual needs may vary, for the average adult, drinking 2–3 liters (8–13 cups) of water a day is a good place to start.

Drinking water improves detoxification and digestion. If you are looking to shed those extra pounds, drinking water is not only imperative for your health, but also a must for your fat-loss efforts.

Dr. Robert Zembroski, DC, DACNB, MS, is a chiropractic physician, functional neurologist, clinical nutritionist, and author of “Rebuild.” He is the founder of Cancer Victor—Beyond Survival and Darien Center for Functional Medicine in Connecticut. For more information visit: DrZembroski.com

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*Image of “water glass” via Shutterstock