Can water help you lose weight ?
Six reasons why consuming water may aid weight loss
1. Water is a natural appetite suppressant
When the stomach detects that it is full, it transmits signals to the brain instructing it to cease consuming. Water can help to fill the stomach, resulting in a sense of satisfaction and a decrease in appetite.
Before reaching for a refreshment, drinking a glass of water can help prevent unnecessary nibbling.
2. Water enhances calorie expenditure
12 individuals who consumed 500 mL of frigid and room temperature water experienced an increase in energy expenditure in a 2014 study.
After consuming the water, they expended between 2 and 3 percent more calories than usual for the next 90 minutes.
3. Water aids in the elimination of refuse from the body.
When the body is dehydrated, urine and excrement cannot be eliminated properly.
Water assists the kidneys in removing impurities and debris while retaining vital nutrients and electrolytes. Dehydration causes the kidneys to retain fluid.
4. Water consumption can reduce overall liquid calorie consumption.
By consuming soda, juice, or sweetened coffee or tea, it is simple to accumulate liquid calories.
Most individuals also disregard the caloric content of sports drinks and alcoholic beverages.
Even replacing a few high-calorie beverages per day with water or other calorie-free beverages, such as herbal tea, may result in long-term weight loss benefits.
5. Water is required for fat burning
Without adequate hydration, the body cannot effectively metabolize accumulated fats and carbohydrates.
The process of fat metabolism is known as lipolysis. This process begins with hydrolysis, which occurs when molecules of water interact with triglycerides (fats) to produce glycerol and fatty acids.
Consuming sufficient water is essential for metabolizing both dietary and stored fat.
6. Water facilitates exercises
Exercise is one of the most essential components of any weight loss plan.
Water facilitates proper movement of muscles, connective tissues, and joints. It also aids the functioning of the lungs, heart, and other organs as their activity increases during exercise.
Being well-hydrated reduces the likelihood of muscle spasms and fatigue, which can impede a decent workout.
Always consume water before, during, and after physical activity to prevent dehydration.
How much water should you consume?
There is no standard recommendation for the amount of water one should consume. Depending on a variety of factors, including activity level, age, body size, temperature, humidity, sun exposure, and health status, some individuals require more or less water.
Most health authorities recommend daily water ingestion ranges of 2,700 mL for adult women and 3,700 mL for adult males.
資料來源：Jennifer Huizen (2018), “Can water help you lose weight? ”. Medical News Today. https://www.medicalnewstoday.com/articles/322296