Day: September 20, 2021

Does Drinking Water Really Help You Lose Weight?

Drinking more water can be an excellent strategy to help those looking to lose weight, not only because the water has no calories and helps to keep the stomach full, but because it also seems to increase metabolism and calorie burning.

In addition, water also helps in the correct functioning of several vital processes for weight loss, such as the intestine’s functioning, digestion, and even hydration of the muscles.

Why Drinking Water Helps You Lose Weight

There is still no specific reason why water helps you lose weight; however, there are several studies that point to the following reasons:

  • Decreases the feeling of hunger: by occupying a volume in the stomach, water can reduce hunger for a few minutes after being ingested. In addition, it is common for many people to feel hungry when in fact they are thirsty, so drinking water reduces the feeling of hunger, also decreasing the number of snacks and calories eaten during the day;
  • It increases the burning of calories: according to some studies, drinking 500 ml of cold water or at room temperature seems to increase metabolism by 2 to 3% for 90 minutes, which ends up increasing the number of calories spent at the end of the day;
  • It improves the functioning of the intestine: by helping to hydrate the feces, water helps in the intestinal functioning, facilitating the elimination of waste from the body;
  • Improves physical performance: Water is essential to reduce the risk of sports injuries and facilitate muscle recovery as it hydrates the muscles. In this way, the person can get more performance from training and training more often, facilitating the weight loss process.

To obtain all these benefits for weight loss, water should be consumed without added sugar, since that way, the water will contain many calories that can harm the weight loss process.

How to Drink Water to Lose Weight

To help you lose weight, water should be consumed without adding any substance to increase its calorie content. Therefore, it is recommended to drink pure water, flavored water, or unsweetened teas. In addition, consuming water-rich foods such as sugar-free gelatin, watermelon, melon, lettuce, or tomatoes can also help, as they contain few calories.

You should drink between 1.5 to 3 liters of water per day; it is essential to drink fluids up to a maximum of 30 minutes before meals and 40 minutes after. In addition, it is also recommended to restrict the number of fluids to a minimum during each meal so that the belly is not swollen and not to impair digestion.

The amount of water that each person needs to drink each day should be calculated according to the following mathematical formula: Weight x 35 ml—for example, 70 kg x 35 ml: 2.4 liters of water per day.

7 Recipes to Drink More Water

A good option for those who have difficulty drinking water throughout the day is to add some flavor to the water without adding sugar. The following are some ingredients that can be added in 1 liter of water, which improve the taste without increasing the number of calories:

  • One lemon juice;
  • One cinnamon stick and mint leaves;
  • Sliced ​​cucumber and strawberries cut in half;
  • Ginger pieces and orange slices with peel;
  • Pineapple and mint slices;
  • Five cloves and 3-star anise;
  • A pinch of cayenne pepper, which still helps you lose weight.

It is only necessary to add the ingredients to the water and let it rest for a few hours, remembering that the longer it is relaxing, the more intense the taste of the water will be. There is no need to crush anything because it is not juice, nor is it necessary to add sugar or another sweetener. This is a practical way to add flavor and mineral salts to the water, making it easier to ingest the ideal amount of water every day.

How Can I Lose Weight Fast

By cutting down on carbs and lowering insulin levels, your appetite for food will likely diminish. As a result, it will be challenging to lose weight or maintain a weight loss plan. So with this proposed plan, you can probably eat healthy food until you’re full and still lose a significant amount of fat on this plan.

The first drop in water weight can reduce the scales within the early few days. However, fat loss takes longer.

When comparing the effect of low carb and low-fat diets, it is suggested that a low carb diet might make you lose up to two to three times as much weight as a conventional low fat, calorie-restricted diet.

Many diet plans leave you feeling starved or unsatisfied. These are significant reasons why you might find it challenging to stick to a diet. However, not all diets have this outcome. Low carb diets are sufficient for weight loss and maybe simpler to adhere to than other diets.

Here’s a 3-step weight loss plan that employs a low carb diet and aims to significantly reduce your desire to eat, cause swift weight loss, and better your health at the same time

Decrease Your Carbs Intake

An essential part is to reduce your intake of sugars and foods that are high in carbohydrates. If you do that, your craving for food decreases, and you generally end up eating significantly lesser calories. Your body will now start burning deposited fat for energy instead of burning carbs for energy.

According to Houston Weight Loss Doctors, it’s not uncommon to lose 10 pounds in the initial week of eating this way. This weight loss encompasses both body fat and water weight. Another benefit of cutting down on carbs is reducing insulin levels, causing the kidneys to shed surplus sodium and water. This reduces bloating and extra water weight.

One study reported that a deficient carb diet was more effective than a low-fat diet for a short-term weight loss plan. According to research, a low-carb diet can reduce your desire for food, which may lead you to eat fewer calories without imagining it or even feeling hungry. Based on this, we can safely say that reducing carbs can lead to swift, natural weight loss.

Eat Protein, Fat, and Vegetables

All of your meals should comprise a protein source, fat source, and low-carb vegetables. As a general rule, try eating at least two to three meals per day. Eating your meals in this routine should bring your carb intake down to around 20–50 grams each day.

Protein

Eating plenty of protein is a fundamental part of this plan. It is proven that eating lots of protein may boost calorie expenditure by 80–100 calories each day. High protein diets can also reduce your cravings and obsessive thoughts about food, reduce the desire to eat late at night, and even make you feel full.

When it comes to burning fat or losing weight, protein is an essential nutrient to consider

Healthy protein sources include meat, fish, seafood, eggs, and plant-based proteins.

Low Carb Vegetables

Try to consume some low-carb vegetables as well. They contain so many nutrients, and you can eat enormous amounts without going over 20–50 net carbs each day.

Lean protein and vegetable diets have all the fiber, nutrients, vitamins, and minerals you need to live healthily.

A lot of vegetables are low in carbs. these include swiss chard, broccoli, cauliflower, brussels sprouts, cabbage, cucumber, spinach, kale, lettuce, and tomatoes

Healthy Fats

Attempting to do low fat and low carbs simultaneously can make adhering to the diet very tough. However, the results will be worth the effort. Some excellent sources of healthy fats are avocado oil, extra virgin olive oil, coconut oil, and butter.

Also, oils are a significant source of Monounsaturated fatty acids (MUFAs) and Polyunsaturated fatty acids (PUFAs) in the diet. Both MUFAs and PUFAs contain some essential fatty acids that offer a lot of health benefits.

Engage in Exercises Up to 3 Times a Week

Doing exercises will give you some extra added benefits. A brisk walk, running, and weight lighting will help you burn lots of calories. Also, it will prevent your metabolism from slowing down, which is a common side effect of burning fat.

Also, doing other cardio workouts like cycling and swimming are good ideas; they can help with weight loss. According to studies on low-carb diets, you can earn a bit of muscle while losing significant body fat.

How Quickly Can You Lose Weight?

If you’re trying dieting for the first time, weight loss may occur more swiftly. During the first week, you might feel a bit strange. Since your body is used to running off carbs, it can take time to get used to burning fat instead. So, during the first week, you might feel a bit strange because of the change.

Some people experience what they call Keto Flu. But typically, it’s will be over within the first week of starting. Subsequently, you’ll begin to feel better, and you will have more energy than before.

Apart from weight loss, there are other ways you can benefit from the low-carb diet.

  • Triglycerides tend to go down
  • Good blood sugar levels
  • Prevent abnormal heart rhythms.
  • Increase good HDL cholesterol goes up, and bad LDL cholesterol goes down.
  • Your blood pressure improves significantly
  • It helps to fight inflammation

Bottom Line

Most people lose a notable amount of weight while on a low-carb diet, but the pace depends on the individual. It would be best to cut down on sugars, carbs, or carbohydrates from your diet if you want to burn fat fast. Doing this will reduce your appetite, lower your insulin levels. Also, eat a combination of protein sources, fat sources, and low-carb vegetables. They will significantly lower your desire to eat a lot of food and help you lose weight.

If you have an underlying health condition such as diabetes, it would be best to talk to your doctor before making adjustments to your diet plan, as this plan reduce your need for medication.

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