What’s the easiest thing you can do to shed a few pounds? Increase your daily water consumption. The Human body is roughly 60% water. Drinking an adequate amount of water keeps the body’s fluid balance in check leading to increased metabolism, better nutrient transport and digestion, feelings of fullness and reduced water retention.
Reduced caloric intake
A 20 oz soft drink can add a whopping 240 calories and 65g carbs to a meal while water has zero fat, zero carbs and zero calories. Feel free to guzzle as much water as you want! What’s more, people who drink a glass of water before a meal consume about 90 calories less than those who don’t. Drinking water makes you feel full faster which will help eat less. Water can also help curb food cravings between meals. The area of the brain that signals hunger also signals thirst. Instead of picking up a snack between meals and adding more calories, grab a bottle of water instead. You might actually be experiencing slight dehydration rather than hunger.
Beyond reducing the number of calories consumed, studies have shown that drinking water actually boosts the metabolism. Drinking 17oz of water increased metabolic rate by 30%. The increase occurred within 10 min and reached a maximum after 30-40 min. Your body needs to warm up the water in order for it to be used properly. Warming up the water uses energy, which uses calories. This in turn will help you burn extra calories throughout the day. Proper hydration is integral to physical performance as well. During exercise the body’s metabolism increases to burn fuel (calories) for the workout. The slightest dehydration can reduce performance thus reducing the amount of calories you are able to burn.
The most noticeable change to occur after increasing water consumption is less water retention. Our bodies use water to help flush waste and toxins through the kidneys. When you’re dehydrated an antidiuretic hormone called vasopressin is released to help your body retain the water it needs. Water is stored between cells and right under the skin causing that bloated, puffy look that makes us feel fat . When you consume more water the opposite occurs. When you are super hydrated vasopressin production stops and the body will begin to flush out excess water. The body knows that there is adequate water coming in so there is no need to retain it for survival. By staying super hydrated you could drop 5-10 lbs in one week and look more toned too! Just remember, any dehydration will reignite the production of vasopressin and cause all the water you shed to be retained again.
How Much Water should I drink?
Ignore the rule that everyone should drink eight 8oz. glasses of water per day. Heath professionals now advise drinking 0.5oz per pound of body weight. For example a 200 lb guy should be drinking 100oz. of water each day. That’s a little less than a gallon of water! More muscular people require even more water- up to 1oz per pound of body weight.