Does water lose weight?
Does water lose weight?Contents
1 Does water reduce weight?
2 amount of water required per day
3 An overview of water and its importance
4 references...
Weight loss process depends on burning calories more calories eaten,
accounting for weight balancing process includes calories,
[1] The scientific evidence of an association between drinking water and weight loss,
as mentioned above, 60% of the human body consists of water,
and therefore this calorie-free fluid plays a role in all body functions,
and research has indicated that drinking water increases body hydration and thus increases
its efficiency in performing its functions, starting from thinking processes to fat burning processes .
[2] Although there are many factors and behaviors that can affect body weight,
drinking water and staying hydrated is the starting point from which to achieve
the long-term weight loss goal. It helps in losing weight through a variety of ways,
[2] including the following: Helping reduce appetite: When the stomach is full,
it sends a signal to the brain to stop eating,
and the role of water is to help it fill an area of the stomach,
which leads to a feeling of fullness, and reduces the feeling of hunger,
and some people may think that they feel hungry when they are in fact feeling thirsty,
so drinking a glass of water before eating may help reduce unnecessary snacking.
[3] A study published in the European Journal of Nutrition in 2016,
and included young males who were not obese ,
found that consuming approximately 568 milliliters of water
immediately before eating a meal increases the feeling of satiety,
reduces the feeling of hunger, and thus reduces the calories consumed.
During the meal, the results showed that water can be considered as one of the ways to control weight,
[4] and a study published in the Journal of Natural Science,
Biology and Medicine in 2014, indicated that 50 obese women consumed
approximately 500 milliliters of Water three times a day, half an hour before meals,
for a period of eight weeks, has helped to lose excess weight, reduce appetite, and body fat.
[5] Stimulating metabolism and increasing calorie burning:
Drinking water can stimulate metabolism and energy consumption processes in the body,
which helps control weight, [2] as a study published in the Journal of Clinical and Diagnostic Research in 2013,
and included 50 girls were overweight, but their consumption of approximately 500 milliliters of water,
three times a day, half an hour before breakfast, lunch, and dinner for eight weeks, led to a decrease in their weight,
body mass index and body components, in addition to that the results were linked Explain the role of water
in stimulating thermogenesis inside the body, and losing excess weight in girls with overweight.
[6] Necessary for the process of burning fat in the body: the metabolism of fats and carbohydrates
stored inside the body revolves around the presence of water, and the process of fat metabolism
is known as lipolysis, in which water molecules interact with triglyceride molecules,
through the process of hydrolysis, thus producing the compound glycerol. ,
and fatty acids, [3] One study published in Frontiers in Nutrition in 2016,
showed that animals’ water consumption helped increase fat breakdown,
and thus increase metabolism within their bodies.
[7] Another theory, which was indicated in a study conducted on animals, showed that drinking water expands cell size,
which can play an important role in fat metabolism, and despite these results,
this effect is still not proven in humans. [2] Elimination of waste: Drinking sufficient amounts of water helps the kidneys ,
liver, and intestines to get rid of waste through sweating, urination, or through feces,
and also contributes to reducing constipation, by helping it move the food eaten within the digestive system ,
in addition to To soften the stool in the intestines, but it is worth noting that there is no scientific evidence
to prove that increased fluid consumption may reduce constipation.
[8] Helping to exercise well: Exercising is one of the most important things to follow within the weight loss plan,
and the human body can lose several liters of water through sweating as a result of intense exercise,
so it is necessary to drink water before exercising And during and after it, to avoid dehydration,
water is also necessary to maintain body moisture and temperature, help muscles, connective tissues and joints to move properly,
and help the lungs, heart and other organs to work efficiently, which contributes to increasing body activity during exercise,
in addition to To reduce the risk of injuries that a person may suffer during exercise, such as fatigue, and muscle tension . [3]
[9] Reducing the intake of high-calorie fluids: One study published in The American Journal of
Clinical Nutrition in 2012 showed that the process of replacing high-calorie juices and drinks with water
helped reduce the number of calories consumed, and weight loss by an estimated percentage. Between 2% and 2.5%.
[10]Another study published in the same journal, in 2015, indicated that adults’
consumption of approximately 250 milliliters of water after lunch, for a period of 24 weeks,
helped them lose approximately 1.2 kilograms of weight, and the study showed that the process of replacing calorie-free drinks With water,
it has also contributed to weight loss, due to the fact that these drinks contain low-energy artificial sweeteners,
as although they provide a sweet taste without consuming additional calories like other drinks and foods,
some studies have found the opposite result for this effect.
[11] Amount of water required per day Water consumption and need varies from person to person, for example,
the needs of an individual who loses water through sweating varies, whether due to exercise,
or due to hot weather, and if a person has a specific disease condition, he should consult a specialist doctor to ensure
the amount of water that His state of health suits him.
[12] The National Academy of Sciences, Engineering, and Medicine has estimated the amount of water people need depending on gender,
recommending approximately 3.7 liters or 15.5 cups of water per day for men,
and 2.7 liters Or the equivalent of 11.5 cups of water per day for women,
and also indicated that these recommendations include fluids such as water, drinks and foods,
and this is due to the fact that 20% of the fluids consumed during the day come from food, and the rest is from water and drinks.
[13] There are some tips that can be followed to obtain the appropriate amount of water for the body and maintain its hydration during the day,
including the following:
[14] Drink water before you feel thirsty and before exercising. Monitor urine, if the body is sufficiently wet,
it must be urinated once every two hours for four hours, and the urine must be colorless, or tilted to a very pale yellow,
and it is worth paying attention that if the color of urine is dark yellow This is evidence of the body's need for more water,
and the feeling of headache and dizziness is a late sign of dehydration.
An overview of water and its importance There are many people who do not consume enough water daily,
but keeping their bodies hydrated is an important matter that affects their health,
and it is worth noting that water covers approximately 71% of the Earth’s surface, and it is also included in the composition of 60% of the human body,
[15] Therefore, drinking large quantities of it is necessary for human survival and health,
as it is important for all functions of the human body, and its vital processes, including digestion and the disposal of waste.
0 Comments