Trainer Tip – Health and Weight Loss Benefits of Drinking Water

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May 07

Study reveals how to lose more weight by drinking water

Did you ever think that you could lose weight just by drinking water. Drinking two 8-ounce glasses of water before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented at the annual meeting of the American Chemical Society, in Boston.

“As part of a prudent, low-calorie weight-loss diet, adding water may help with weight-loss success,” says Brenda Davy, Ph.D., the lead author of the study and an associate professor of nutrition at Virginia Tech, in Blacksburg.

Dietitians have long recommended drinking water as a way to shed pounds, but little research has been done to confirm this conventional wisdom, the researchers say. Though small, Davy’s study is the first randomized controlled trial to examine the benefits of “preloading” with water before meals.

The study included 48 overweight or obese men and women between the ages of 55 and 75 who were on a low-calorie diet (1,200 calories per day for women and 1,500 calories per day for men). Half of the people were instructed to drink 16 ounces of water — the amount in a small bottle of spring water — before meals.

After three months, the participants who drank water had lost an average of about 15.5 pounds, compared with just 11 pounds in the control group, according to the study, the first results of which were published earlier this year in the journal Obesity.

And the weight loss appears to be lasting, new data suggest. After a full year of the same regimen, the water drinkers had slimmed down by an additional 1.5 pounds, on average, while those who didn’t load up on water before meals gained about 2 pounds, Davy says. (Unlike the data published in Obesity, the findings presented today have not been thoroughly vetted by other experts in the field, as is required by most medical journals.)

Davy and her colleagues aren’t sure why drinking water before meals encourages weight loss, but the main reason appears to be that it helps fill your stomach, making you less hungry and less likely to overeat.

In addition, drinking more water may discourage you from guzzling soda and other calorie-laden beverages. (The study included only plain water, not mineral, flavored, or vitamin waters.) Even the routine of drinking water before meals may have a beneficial effect because it’s a reminder that you’re trying to lose weight, the researchers suggest.

Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories, says Stephen Cook, M.D., an obesity expert at the University of Rochester Medical Center, in N.Y.

“This is an easy way to replace those calories, and if everything is equal, it will slow down your weight gain or reverse it,” says Cook, who was not involved in the new research. “It is one of the safest things we can recommend to help people lose weight.”

Davy says that people who are trying to lose weight should bring a refillable water bottle to work and drink from it throughout the day. “And try to have two cups of water 20 minutes before each main meal,” she says.

While each person’s hydration needs are different, the Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages.

The American Chemical Society is a nonprofit professional organization for scientists that was chartered by Congress in 1937.

Article from health Magazine 2011

 

Water is Essential – Just some fun facts and tips about water

75% of Americans are chronically dehydrated. Lack of water is the # 1 trigger of daytime fatigue.

The human blood is 83% water, muscle is 75% water, liver is 96% water, bones are 22% water, and the brain is composed of approximately 93% water.

When we were born, we were about 98% water, when we reach adulthood we are anywhere from 55%-75% water.

Water is not only essential for life but in your quest for losing body fat, building muscle, and keeping healthy, it is crucial. Water is crucial to the proper functioning of every major system in your body.  We lose about a liter of water per day just through our daily activities. If you’re not getting enough water, your body will not be metabolizing fat or digesting food as efficiently. Drinking enough water allows fat and calories to burn effectively, rid the body of toxins and waste efficiently and improves metabolism.

Water is also important in controlling hunger. When your body does not have enough water or it is dehydrated, it will send a signal to your brain to eat. Watch out, because your body is really asking for water. This can be controlled if you’re drinking enough water. Become self-aware of your water needs and drink enough, throughout the day, before your body tells you that you need it.

Some benefits of water are that it has zero calories, it helps protect and lubricate your joints, and it helps head off wrinkles because water promotes elasticity in skin. Water also helps prevent kidney stones, helps cure hangover symptoms, and helps prevent urinary tract problems.

Some steps that will help ensure that you are drinking enough water throughout the day.

1. Have a glass of water by your bed before you go to bed. When you wake up, drink the water.

2. Bring a water bottle everywhere you go and make sure you at the least drink 8 ounces each hour. An easy way to figure this out is to drink a 20 ounce bottle of water every 2-3 hours.

3. Drink a glass of water before and after each meal. It will help control your appetite by drinking it 15-30 minutes before your meal. Another great benefit to drinking water before and after each meal is that it will help in the digestion process.

Make an effort to drink more water and you will begin to notice a difference in how you feel throughout the day.

How much water should you be drinking? It is a general rule to drink half of your body weight in ounces. An example would be if you weigh 150, you will need to drink at least 75 ounces in water. If you are exercising, your body may need more than this. The color of your urine is a good indication if you need to drink more water or not. If your urine is clear, this means you are hydrated. If your urine is dark, this means you need to drink more water.

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