How to drink properly to lose weight. How to drink water for weight loss. Video about the consequences of the water diet

Hello.

In this review, I want to talk about the so-called "water diet", which supposedly will help you lose a lot of extra pounds without resorting to sports or any additional diets. But in reality this is far from the case. I want to show you with my example, is it possible to lose weight by drinking a lot of water a day?

In no case should you regard the "water diet" as complete failure from food. I read negative reviews where girls wrote about their experience when they simply drank water instead of food. So why take this phrase so literally? For some reason, it didn’t occur to them that the water diet simply means drinking a certain amount of water per day, and not completely refusing to eat. So if suddenly you decide to go on this "diet" IN NO EVENT DO NOT REFUSE FOOD.

In my review, I'll talk about the following:

About my weight loss history. How did drinking 2 liters of water a day become my habit?
About whether water helps to lose weight.
Does water help reduce appetite?
Pros and cons of a water diet.
What to drink to lose weight?
Delicious and healthy water for weight loss.

I WILL SHOW PHOTOS FOR ALL TIME SLIMMING AND WRITE WHAT I OBSERVED.

I'll start with my story.

Before (about 4 years ago) I did not think about the need to drink a lot of water a day, preferably 2 liters, and I drank as much as I wanted and when I wanted, namely 2-3 glasses a day. Well, I didn’t have a special love for water and I often didn’t feel like drinking. I have always been a complete girl. Even in childhood. I don’t know what it was connected with, it seemed to eat like all children. Most likely I just have a very slow metabolism. I started to think about my weight about 4-5 years ago, then I began to be interested in diets, I tried a lot of diets, but I never included these recommended 2 liters of water in my diet. Diets were given to me with great difficulty, often frustrated and simply could not stand even 2 weeks.

My serious weight loss happened in 2013 in the fall, when I decided that since diets are difficult for me, I will try something simpler, namely, I decided not to eat after 6 (I wrote a review about this, the link will be at the end). It was then that I thought that I should also include water in my diet and drink more than 2 glasses. I decided to drink about 1.5 liters. But I didn’t really control it and most likely I drank even less, I drank the same during the day when I wanted to, but in the evening I drank more often in order to at least a little dull the feeling of hunger. Surprisingly, I lasted a long time, because I almost did not have to give up anything. I ate whatever I wanted, only until 6 pm. And after 6 my food was water. In a month and a half, I lost 10 kg.

I felt great. Water really helped me not to break down and not to eat at night. In winter, the holidays began, again I almost returned to my previous weight. I gave up the habit of drinking water. But in the spring I decided that it was time to take up myself again and made myself an individual diet. I was very serious. I went in for sports at home, refused a lot and, of course, again included water in my diet. And not just like that, "I drink when I want" but I began to set myself an alarm every hour and stably drank a whole glass of 200 ml clean water.

She lost weight very well, lasted a long time, but again, little by little, she stopped observing strict rules, again she began to eat everything in a row, she stopped playing sports, but the habit of drinking water remained. Weight quickly returned, but not so much. He stayed at about 65 and did not move anywhere. There were no more serious attempts to lose weight. The only thing I started practicing fasting days every week, on which for six months I managed to decrease quite well in volumes.

As before, water was always with me. Summer is over, winter has begun. Preparing for the holidays and the holidays themselves. January-February for my figure is just a disaster. Due to my lack of willpower, I can't control my cravings for sweet treats. Well, how about New Year not to eat 5 different salads, chicken, and dessert? And when does it last a whole week? But all this time I strictly drank water. Almost every hour, at least 1.5 liters of water per day. But anyway, after the holidays, I gained weight, as we celebrate not only 31, but the whole next week.

Nevertheless, in the new 2017, I looked much better than in the new 2016. This can be seen from the photo.

Since I still gained weight after the week-long holidays, I immediately began to lose weight. I wanted to lose weight by February 14 and come back to the same figure that was in the fall of 2016 (photo near the car, above, where I show the result of fasting days). I got hooked again on my individual diet (now proper nutrition), turned on sports, began to practice at home every day, also practiced fasting days, tried drinking diet(this is not water, but drinking, when you eat only liquid food, I will write a review later) and of course I strictly drank water every hour, 200 ml. Since I went to bed late, it turned out that I drank even more than 2 liters of water.

As a result, I very quickly managed to throw off the gained kilograms that I gained over the New Year holidays and even a little more. I constantly watched all sorts of groups in VK with beautiful slender girls to motivate myself. I watched a video of exercises on YouTube, where they were also done by beautiful girls with toned butts. It motivated me a lot and I imagined how I would be the same.

Of course, I'm still far from ideal. My weight is now about 60 kg, but there is still a lot of excess. My ideal is 50, or even 45. I remember at school at the age of 12 we were weighed and I weighed 52. My height was smaller then, but I was still full. So I think 45 would be my ideal. I really want to weigh 45 kg, but constant breakdowns do not even allow me to reach 55. I then start to lose weight, hold on for several months, as some kind of holiday comes, I relax. And constantly from year to year here is such a swing. I envy girls who have willpower, who even on holidays do not allow themselves to eat too much. Unfortunately, I can't)))

But the only thing I always observe now is to drink a lot of water every day. It has already become a habit.

Does water help you lose weight?

I showed you by my example that even if you drink 2 liters of water a day and at the same time eat like crazy, you will not lose weight at all. If you have a slow metabolism, don't exercise, and don't control your diet, water alone won't shift your weight down. In order for the effect of losing weight to be, you need to at least slightly limit yourself in something. Do not eat after 6, give up sweets, starchy foods, fatty foods, eat a little bit, or at least play sports. Water is not a miraculous elixir with which you will be allowed to eat a piece of cake at night and not be afraid to see +1 kg on the scales in the morning. In almost all the reviews, the girls write that water is a habit, and in addition to water, someone is on a diet, someone goes in for sports, and someone just keeps to proper nutrition. But some girls do not read the text of the review at all, but look only at the photo and think that the girls have lost weight only thanks to the water. It is foolish to think so, because it is simply impossible. Personally, I prefer to stick to proper nutrition and eat less harmful things.

If you want your diet to be more effective, drink water. Do sports - drink water. Even if you're not doing anything, still drink water. It's just helpful. Without water, our skin withers. The immune system weakens and all processes are slower, including the metabolism, the speed of which is so important for weight loss. Water is life. It is necessary to maintain the water balance in the body. This will help not only speed up the metabolism a little, but also increase immunity. And when the body is healthy and full of energy, then losing weight is much easier.

How much water should you drink to lose weight?

In general, our body itself knows how much water it needs. And if you are a fragile girl with a height of 150 cm and a weight of 45-50 kg and consider yourself fat, you do not need to choke on 2-3 liters of water. Drink 150 ml of water every hour. If this is a lot for you, you can reduce to 100 ml. It's half a cup. Well, if you are a water drinker and 2 liters of water is not a problem for you, then of course you can safely drink 2 and 2.5 liters. But remember that too much water can also be harmful. These are edema and a big load on the kidneys.

A simple law is to drink when you feel like it, but not to drink when the body does not require it. After all, it often happens that a person drinks glass after glass of water, simply because he read somewhere that it is useful! Excess water is an additional burden on the cardiovascular system, on the kidneys. Excess fluid can affect blood pressure.

If you feel any negative effects from taking a large number water, reduce the daily volume. For me, for example, it’s more comfortable to drink 200 ml every hour (it just doesn’t fit me anymore))). Just in 10 hours it turns out that I drink exactly 2 liters of water. (I do not take other liquids into account - tea, juice, milk). I set an alarm every hour so as not to forget, and I also check off in the diary so that I know when I have already drunk the norm.

If such a system is not suitable for you, then measure as much water into a jar or bottle as you can drink in a day and just drink it a little bit at any time.

Before going to bed, I try not to drink a whole glass, I drink about 1/4 glass. In general, it is not recommended to drink any liquid before going to bed.

The most important thing for weight loss is to drink 1 glass of warm water in the morning. Approximately half an hour before meals. And it is advisable to add a few drops of lemon juice and half a teaspoon of honey to the water. And you can generally cut any fruit. For example, a circle of orange and a slice of apple. Such water will help wake up your stomach and prepare it for the first meal.

How to force yourself to drink water if you do not feel like it?

If the option "set an alarm every hour during the day" does not suit you, then simply put a bottle of water on your desk at which you are sitting. Many people work in offices or spend a lot of time at home at the computer. When there is a bottle of water on the table nearby, your hand constantly reaches for it and you will not even notice how quickly you drink it. For example, I often watch something and often want to chew something while watching))) I used to always put some sweets on the table. But it's not right. But when there is a bottle of water, it is much easier.

I wanted to do something, I drank some water and I don’t feel like it anymore. So this is a great way to force yourself to drink water. You just won't even notice. how will you drink this water while working or watching movies. I myself have checked this many times. Before, when I hardly drank water, I didn’t even get up in the kitchen to purposefully go and drink water. But when she began to put the bottle on the table, she drank water almost every 10 minutes for a little bit. So you don’t even notice that after a couple of hours the bottle is already empty.

Water helps reduce appetite.

Nowadays, hardly anyone has a direct acute feeling of hunger. We often have an abundance of food, and when we want to eat, we often lean on something tasty just to have a snack, and not to eat a full meal. And just water helps to kill this desire to "eat something delicious", which we absolutely do not need. You can eat 3-5 times a day at a certain time. But among these gaps, you will definitely want something tasty, this cannot be avoided. And in order not to eat something superfluous and high-calorie, just drink water. From my own experience, I was convinced that after drinking water, this feeling immediately disappears for about 20 minutes. And when you feel like it again, you can drink water again. You don't have to drink a whole glass. Half is enough. So, in principle, you can hold out until the next full-fledged meal and not break into all sorts of buns, chips, chocolates.

Benefits of a water diet

Of course, the undoubted advantage of the water diet is that you can eat a little less, because if you drink when you want something tasty, this will help you reduce the number of calories you consume. Instead of something tasty, drink half a glass of water and after 5 minutes you will already forget that you wanted something tasty. Water helps control appetite. If you have willpower and you can give up harmful things, but you feel that your stomach is empty - drink water. The feeling of hunger will not bother you so much. Of course, do not forget to fully and properly eat. You don't need to bring yourself to hungry faints, just because you want to drown out the feeling of hunger and drink water instead of food. You can't do that. We ate at 10 am and drink some water before lunch. Make yourself some delicious water. Add there berries, fruits, slices of orange, lemon. Here's something delicious for you.

Disadvantages of the water diet

Many in the reviews wrote that when they take a large amount of water, they develop swelling. And the most interesting thing is that they continue to drink the same amount of water. But this is absolutely not normal. This means that this is not the norm for your body and the amount of water must be urgently reduced.

I drink 2 liters (or a little more) of water and I don't have any swelling. I have never encountered this problem. 2 liters is fine for me. I don’t need more, because my body does not want so much water. Watch your feelings and do not lead to such consequences, and even more so do not think that this is normal.

Of the obvious disadvantages, I can note only one - it constantly wants to go to the toilet. Since I consistently drink 1 glass of water per hour, then, accordingly, I have to go to the toilet almost every hour. I work from home and for me, in principle, this is not a problem. But for those who work in offices, running to the toilet every hour can be problematic. In this case, I recommend somehow limiting the intake of water during working hours. For example, drink less often, but a little more. Drink 250-300 ml every 2-3 hours. And at home you can already drink less, but more often.

Mineral water, tea, coffee, juice - is it water? What to drink to lose weight faster?

Undoubtedly, all these drinks consist of water, but it is best to drink ordinary clean water, not carbonated. Preferably filtered, or buy clean water in the store. You do not need to include all other drinks except water in the amount you need to drink. Treat all drinks other than water as food. Well, tea can still be regarded as a glass of water, if, of course, it is sugar-free and green, not black.

I only drink filtered water. I have such a filter - Aquaphor. It is quite inexpensive, if you do not have it, then get it. It costs only about 400 rubles. It has a replaceable filter that costs 200-300 rubles and lasts up to 3 months.

I have been using this filter for a very long time and I drink water only from it, I also brew tea only with boiled filtered water.

Tasty water for weight loss.

When you want something tasty, make yourself delicious water for weight loss and drink such water instead of the usual sweets. It is very easy to make such a water and you can invent and improvise something yourself.

I like water with banana and apple. You can also sprinkle some cinnamon. There will be apple pie flavored water))

I love water with lemon and honey in the morning, and during the day just lemon.

It is the same with other citrus fruits, such as mandarin or orange.

Or grapefruit.

And you can with all citrus at once))

Water with such ingredients will turn out very tasty. Just do not buy such ready-made water in stores. Often, such fruit water is made using flavors and there is nothing useful in it.

If you definitely need something sweet during the day, you can add sweeteners to such water. Only natural. For example, I have stevia extract with vanilla and cinnamon. (bought from iHerb). One drop is enough to make a whole glass of water noticeably sweet. Calories 0, but still tasty and even healthy.

The remaining fruit, of course, can then be eaten, or loaded into a new glass of water))

How to lose weight with water without drinking a lot of it?

I have already written about this method in my other review, but I will write here as well, because the review is about water. There is such a wonderful tool for losing weight - a contrast shower. This is just an unrealistically cool remedy that will help not only tighten the skin, but also get rid of cellulite, as well as activate the metabolism and increase your immunity.

In the morning or before bedtime, and preferably in the morning and before bedtime, take a contrast shower. It literally takes 10 minutes. Starting with hot water. Douse yourself with a little more time problem areas hot water first, about a minute. Then switch to cold and do the same. Repeat 3-6 times. Always finish with cold water. At first, until you get used to the temperature, turn on slightly hot water and change it to cool, so that it is tolerable. In the future, you can easily withstand almost boiling water and absolutely ice water. Such a shake-up for the body activates your metabolism and perfectly tightens the skin. The results will be noticeable in a couple of weeks. I have been practicing this procedure for quite some time and I see good results. Even without proper exercise, your skin will become firm and toned thanks to the contrast shower. Now I can easily switch from hot water to cold. The feeling is very cool. It's like being born again))) And most importantly - excellent immunity. I didn't get sick at all. I don't even remember when last time coughed. The only thing is that you should not do this procedure on "these" days. And of course, when you are sick.

Let me summarize.

You don't need to drink a certain amount of water a day to lose weight. Maintaining your weight is possible. You can speed up your metabolism a little, improve your well-being with the help of such a “diet”. But you should not count on some unimaginable results by using only water and not adhering to proper nutrition. Water is an essential "product" of any diet. But as a self-diet, there is no sense in it. I recommend drinking plenty of water every day. But do not drink more than your norm. If someone said that even 3 liters a day is not enough for him, you do not need to follow their example. Determine for yourself the norm, which should be more than 1 liter and drink it with pleasure, and not with the thought "fu, it won't fit, but I'll drink it anyway." It is not right. If you follow the norm, then you will enjoy this process and your body will thank you, and following any diet will be easier for you. This should become your habit, pleasant and good habit, which will help speed up your metabolism, and this is already small step to successful weight loss.

Drink water for weight loss... It would seem, what could be easier? Absorb fluids and say goodbye to those extra pounds. Nutritionists know that the effect of losing weight on water is high only if certain rules are followed. First of all, it is provided by knowing how much water you need to drink per day in order to lose weight. Now we will reveal this mysterious figure to you.

Slimming with water

According to experts, human body 2/3 is made up of water. Most of it is found in the blood and muscles - 92 and 75%, respectively. Water deficiency immediately affects the well-being - headaches become more frequent and fatigue increases, the condition of the skin, hair and nails worsens, and the most dangerous thing is dehydration. If the lack of fluid is insignificant, the body still reacts with malfunctions - the process of excretion of metabolic products is inhibited, nervous system disturbed, convulsions begin.

Problem excess weight mainly appears due to an imbalance in the ratio of water and salt, which prevents the release of excess moisture from the tissues. The causes of imbalance are different, but they must be eliminated for the overall health of the body.

To lose weight on the water, it is not necessary to go on a diet. To begin with, a person must learn to distinguish between hunger and thirst. Light hunger nutritionists recommend satisfying 1 glass of water. If thirst is hidden under the mask of hunger, discomfort disappears after 20 minutes. If the desire to eat persists, this indicates the body's need for nourishment. When a person drinks water shortly before a meal, the rampant appetite decreases, and the digestive system prepares for eating.

It turns out that you do not need to go on a diet. Just drinking water, you can deceive the stomach and lose unnecessary pounds.

Daily human need for water

How much water should you drink per day? The question is quite interesting. About 2.5 liters of water are excreted from our body daily through different channels. With weight loss, the role of fluid is important, since it washes all cells and drives harmful substances away. A portion of water per day for weight loss is calculated by the formula 1 kg of weight x 40 ml. It is not worth exceeding the norm in order to avoid causing harm to organs and systems. The entire volume must be consumed little by little with a uniform division throughout the day. It is best to drink on an empty stomach half an hour before meals. If the meal took place, the next glass is passed in an hour. For fast weight loss Every day you need to drink at least 2 liters of water.

And here is another approach to solving the problem of how much water a person needs to drink per day, so as not to gain, but to lose weight. The value of 2 l is optimal for use with a body weight of 60 kg. How many glasses you have to drink per day without converting to liters and milliliters is calculated by dividing the weight by 12. For example, 85 kg / 12 \u003d 7.083 (at least 7 glasses).

The processes of food and water consumption do not combine. In the morning they drink some water as they wake up and have breakfast half an hour later. If it is planned to run exercise for weight loss, the liquid is taken before and after training.

For a full teenage child, the norm is 2.2 liters per 70 kg. For every 10 kg it is allowed to add 300 ml. With regular physical activity the rate is increased by 1.2 liters. However, at least 75% of the received volume should be given to clean drinking water without flavorings.

Soda and sweet liquids for a teenager are maximally limited. The harm of such drinks is the destruction of teeth and the development of obesity. They quench their thirst badly.

Water-salt balance

Adhering to any weight loss system, a person can notice a minimum of changes in the elimination of fats. When neither heavy drinking, nor active training, nor strict dietary tables help, the cause should be looked for in a violation of the water-salt balance, since the intensity of water movement in the body is directly related to the concentration of electrolytes.

Scientists see a combination of three processes in the water-salt balance:

Suction.
moisture distribution.
The release of fluid in different ways.

All of them depend on the concentration of salts and acid-base balance.

The term "electrolytes" refers to substances that form ions in organic liquids and are responsible for the regulation of the water balance of the internal environment of human nature.

The role of electrolytes in the body is as follows:

Strengthening immunity.
Alkalinization of liquids.
Stabilization of metabolism.
Improved blood clotting.
Direction of fluid movement between capillaries and cells.

In the matter of weight loss, the water-salt balance is important because electrolytes affect appetite and blood sugar behavior. They control the functions of the endocrine system and the consumption of fat to create an energy source.

The main roles in weight loss are given to such electrolytes as potassium, chlorine, sodium, calcium and magnesium. The value of potassium is especially high - it speeds up metabolism, induces muscle activity and helps to build muscle mass.

With a normal ratio of water and electrolytes, excess fluid leaves the body faster. A normal WSB promotes the elimination of toxins, reduces and stabilizes body weight. We take the main electrolytes from food. When the electrolyte balance fails, the body suffers from edema, and the body from dehydration. The latter happens due to vigorous training with abundant consumption of demineralized water and treatment with diuretic drugs.

The loss of electrolytes creates unfavorable conditions in the body - water cannot move freely between the intracellular space and the circulatory system. As a result, a person feels fatigue and loss of energy. To find out how much water you need to drink per day, you need to know how much water enters and exits a person.

To understand how much water you need to drink per day in order to lose weight, you should understand: natural liquid is needed to maintain potassium-sodium balance. From a healthy body, water easily leaves through the sweat channels and the urinary system. Water retention is due to a violation of the water-salt balance, which went wrong against the background of the abuse of certain foods. At the cellular level, this process is programmed by cheeses, smoked meats, sausages and pickles.

To increase the level of potassium, and accelerate the expulsion of moisture help:

Raisin.
Dried apricots.
Peas.
Almond.
Beans.
Potato.
Almond.
Seaweed.

How much water should you drink per day

Daily water intake from drinks and liquid meals an adult is 1.2 l (48% daily allowance). An additional 40% of moisture the body receives from food.

For reference:

Bread is about 50% water.
Meat - from 58 to 67%.
Kashi - up to 80%.
Fish - about 70%.
Fruits and vegetables are juicy - up to 90%.

Solid food is half water. And about 3% of moisture is synthesized by the biochemical processes of the body. But since water does not stay in the body, but leaves it, you need to know what losses are considered normal. 1.2 l of fluid passes through the kidneys per day, 0.32 l is excreted with respiration, 0.85 l through the sweat glands and 0.13 l during bowel movements. At a moderate ambient temperature, the body releases up to 10 glasses of water, which corresponds to 2.5 liters. In hot conditions, the indicator increases to 5 liters.

Despite the generalized figures, the water needs for each person are individual. They depend on several factors.:

Body type.
Slimming health.
Level physical activity.
Climatic living conditions.

But on average, it still turns out 2 l / day or 6 - 7 glasses.

When studying the question of how much water to drink, it is necessary to say about its composition. Nutritionists advise drinking and using only fresh liquid for cooking. Abuse of mineral water is dangerous because of an imbalance of minerals, it can only be used for medicinal purposes.

How to drink water to lose weight

To lose weight, you need not only to know how much water to drink per day, but also to be able to use the liquid correctly. Let's consider a few rules for drinking a figure that is useful.

Glass of water in the morning. Develop the habit of drinking 200 ml of warm water in the morning while the stomach is empty. Add some lemon juice to it or throw in a citrus slice. The sourness will start the digestive mechanism and prevent constipation.
Another glass instead of a snack. As soon as the desire arises to intercept a tidbit on the go, get rid of thoughts of hunger and drink a glass of water a second, third, and as many times as needed.
Respect time limits. Drink water either 30 minutes before a meal, or wait until an hour has passed after a meal.
Water + sports = weight loss. Be sure to drink water while exercising. When you do exercises in combination with a water ceremony, metabolic processes are accelerated, and toxic substances are eliminated faster.
Avoid puffiness. Try to get enough of the main portion of moisture before 5-6 pm, otherwise it will linger in the body and cause swelling. On the face, excess water will appear as "bags" under the eyes.

Now let's look at the mistakes that people who lose weight on water make.

The first one- this is drinking interspersed with food or drinking liquids before the meal itself. Water dilutes stomach acid and impairs digestion. Food masses remain undigested in the stomach until a new batch of gastric juice arrives.
Second mistake: "drinking" before going to bed. All night a person runs to the toilet "in a small way", and by morning the body becomes edematous.
Third: poor organization of the drinking regime. It is very difficult to force yourself to drink a lot of water. But you need to make an effort and mentally tune in to the fact that now you have to absorb more fluids. Every day, gradually increase the usual portion of moisture, bringing up to 2 - 3 liters.

And finally a few more useful tips. Think about when it is most convenient for you to fill up with water, and develop a special schedule for yourself. If possible, take the bulk of the liquid before lunch. If it doesn’t work out, then stretch the daily rate until 18.00.

In order not to forget about the water ceremony, arrange the filled dishes in the rooms. It will visually remind you of the procedure. Never replace water with food, but don't exhaust yourself either. If the body begins to suffer from a lack of nutrients, such weight loss will not bring benefits.

Even at school they say that the human body consists of 70% water. If the body loses 20% of the fluid, the person dies. Chronic lack of water is very dangerous for the body, because dehydration leads to many chronic diseases. All diets indicate how much you need to drink, because water, when losing weight, allows you to speed up your metabolism, so a person begins to lose weight quickly. Water balance should also be maintained for normal life in general.

Why you need to drink water

The fact that a person should drink a certain dose of pure water is said by nutritionists and doctors. However, some people have a question: why? You need to drink water, as it is the most important source of energy. Lack of moisture reduces enzymatic activity, which makes a person lethargic and incapacitated. The second factor is oxygen and nutrients. Since water circulates with the bloodstream, the salts, vitamins, and minerals necessary for the body are better absorbed with it. The third factor is the elimination of toxins. Harmful substances leave the body with sweat and urine.

Why drink a lot of water

People are not used to drinking plain water, replacing it with carbonated drinks, tea, coffee, but in vain. With a lack of moisture in the body, problems with hair, nails, skin begin, chronic diseases worsen, and metabolic processes are disrupted. Even the smell of sweat becomes different with a lack of fluid due to an overabundance of toxins. A few reasons why you should drink plenty of water:

in addition to quenching thirst, water from the inside moisturizes the skin, increasing elasticity, preventing dryness, which leads to rejuvenation of the epidermis;
people who drink 5 glasses of water a day reduce the risk of cardiovascular pathologies by 50%;
water molecules are found in the joint fluid, which plays the role of lubrication during the work of muscles and joints;
water is involved in digestion, prevents constipation;
chronic dehydration adds to the risk of developing a variety of diseases and infections, as it reduces the functioning of the immune system.

Why You Should Drink Water When You Lose Weight

All nutritionists in the world say that with any diet it is important to observe the drinking regimen. Why drink a lot of water when losing weight? The daily intake of fluid in the body helps to improve metabolism, removes decay products, and eliminates constipation. Be sure to drink water when losing weight to normalize the digestive process, which is disturbed due to the lack of habitual nutrition. Judging by the reviews of those who are losing weight, one glass of life-giving moisture can block the appetite and significantly reduce the feeling of hunger.

How water helps you lose weight

With a lack of moisture, blood and lymph thicken, circulation slows down, substances do not rise through the vessels from the extremities. For this reason, the legs become numb, and where there is swelling, there is cellulite. Why else should you drink water while losing weight? Each cell of the body with blood receives the substances it needs. When dehydrated, a person feels tired and apathetic, does not want to go to training, and they are known to help lose weight.

Unlike food, plain water contains no calories, so you won't be able to gain weight with it. This chemical compound participates in all life processes, including lipolysis (fat breakdown). Losing weight with water is easy, because its use is a natural need of the body, which, with the help of a water diet, will contribute to a normal fluid balance.

How much water to drink to lose weight

The drinking regimen should be calculated according to the following formula: 30-40 ml / 1 kg of weight. Water is needed for weight loss, but you should not exceed the daily allowance. The average amount of liquid is 1.5-2.5 liters / day. Weight loss on water is a diet that excludes caffeinated and sugary drinks. It is allowed to use boiled, distilled, medicinal water without gas, as well as additives (honey, cinnamon, mint, lemon). How much water to drink can be determined from the table:

	Need, with average activity per day (l)

Can you lose weight if you drink a lot of water

According to nutritionists, water for weight loss should only be clean. Even lemon juice is already turning it into a drink that requires the processing of metabolic products, disrupting the water balance. Doctors say the same about liquid food. You can drink water and lose weight only with a liquid without impurities, with a low alkali content and neutral pH. These include:

thawed;
bottled;
from a natural source;
filtered.

How to drink water to lose weight

In terms of temperature, warm water is more effective for weight loss. Cold liquid awakens appetite, and hot liquid stimulates the secretion of intestinal and gastric juices, pulling all the toxins onto itself. An excellent indicator of dehydration is the color of urine. Normally, it is slightly yellow or colorless, with an average level of dehydration - a rich yellow hue, and with severe - dark orange. Constipation is always a companion of lack of fluid.

When answering the question of how much water to drink in order to lose weight, it is important to note that the method of losing weight on liquid alone, even if you drink the right amount, is dangerous with unpredictable consequences. For this reason, it is important to monitor your condition. It is better to simply supplement proper nutrition with a norm of liquid. So weight loss will be safer and more effective. Answers to questions about how much water to drink per day for weight loss and how to do it correctly are contained in the information below.

Does water help you lose weight

Nutritionists recommend that each client consume a sufficient amount of liquid in addition to the correct diet. It helps to normalize metabolism. So all the nutrients are absorbed more correctly and fat deposits accumulate less. Weight loss with water occurs due to:

satisfaction of hunger;
skin tightening;
elimination of edema;
normalization of digestion;
uplifting mood and performance.

Why You Should Drink Water When You Lose Weight

Fluid is one of the important components of the biochemical processes of fat processing in the body. Only those cells that are saturated with moisture can dissolve fat. With intensive weight loss, the problem of sagging skin is relevant. Moisture is also needed to keep it elastic. In addition, a person often confuses feelings of hunger and thirst, which is why he eats more than necessary. With enough liquid, overeating does not occur. For this reason, you can drink water and lose weight.

How water helps you lose weight

Scientists have proven that a person begins to get fat in most cases due to not enough liquids. In the slagged body of overweight people, the amount of feces can reach 7 kg. fats. Drinking water for weight loss triggers the cleansing mechanisms of these waste products, and also speeds up your metabolism and the breakdown process. With a lack of moisture, the lymph and blood thicken, which is why substances cannot rise through the vessels. From here, edema appears, and puffiness leads to cellulite. If you drink the required amount of water, then the orange peel disappears.

How much fluid should you drink per day

The answer to the question of how much water you need to drink to lose weight depends on the end goal. If you are only in the process of getting rid of extra pounds, you will need a little more liquid. Those who are already in the control phase need a different amount of water. The average person needs about 1.5-2.5 liters daily. Drinking water for weight loss is still worth it after calculating its amount, because it also depends on the initial weight.

The norm of water per day for a person

The daily norm of water is determined taking into account the characteristics of the body - the weight of a person and his physical activity. For an adult, it is calculated based on the condition that 40 ml is required for each kilogram of body weight. This amount includes all incoming liquid, including from food and other drinks. With a decrease in weight, the fluid rate also decreases. In summer, in the heat and during heavy physical exertion, the body needs more moisture.

Calculation of water per person per day

There are several methods to help you figure out how much water to drink to lose weight. Some are presented in the form of a table with dependence on weight. Another option is a calculator that allows you to calculate the liquid rate online. You can use each and then decide which amount is more comfortable for you. You should not exceed the maximum, because drinking plenty of water can lead to negative consequences, such as washing out vitamins and trace elements from the body. To calculate the amount of water per day, you can use the following formulas:

For every kilogram of weight, take 30-40 milliliters of liquid. For example, with a body weight of 70 kg, the norm will be 2.1-2.8 liters.
Divide your weight by 20. With the same 70 kg, 3.5 liters will be the norm.
For every 30 kg of weight, take 1 liter of water. So 70 kg will account for 2.3 liters.

How many glasses of water do you need

The resulting value of the required amount of water can be divided by the standard volume of a glass - 200-250 ml. The calculation is very simple. On average, it turns out that you need to drink an amount of water equal to 6-8 glasses per day. One of them should be on an empty stomach immediately after waking up. This will help you wake up and start all metabolic processes in the morning. If a glass of water in the morning becomes a habit, then in the future you will feel more cheerful throughout the day.

How to drink water to lose weight

It is important not only to calculate how much water to drink in order to lose weight, but also to follow the rules for its consumption. Do not immediately start with glasses. Because of this, the risk of stretching the stomach increases. These should be small sips to eliminate the increased burden on the liver and kidneys. It will be difficult to immediately drink the norm of liquid, so you should start with 1-1.5 liters, gradually adding its amount. Water for weight loss will only help if you change your diet. It is necessary to exclude sweet, floury, fatty and fried foods.

In addition to these basic tips, there are a few more instructions on how to drink water for weight loss:

drink liquids instead of snacks;
add minimal physical activity to improve the result;
a larger volume should be drunk before 5-6 pm to avoid swelling;
0.5-1 l use during sports;
Drink from a glass, not a plastic bottle.

What water to drink for weight loss

Only pure water is suitable for consumption, and not coffee, tea, juices or other drinks. As for coffee drinks, they generally lead to dehydration. For this reason, another glass of pure liquid is added to every cup of coffee. It is better to drink warm water for weight loss, rather than hot, because it soothes the stomach. In the summer, cool will be optimal, although it is less digestible and stimulates the appetite. As for the water itself, it is allowed to use:

Taluyu. It benefits the body and is considered optimal for a water diet.
Therapeutic mineral. Helps to fill the deficiency of microelements in the body.
From mountain rivers. This is water for weight loss with a source in melting glaciers, spring water.
Boiled. Such water should be passed through a filter jug, because even after boiling it contains a lot of metals, chlorine and salts.
With various additives in the form of mint, lemon, honey or cinnamon. If drinking only plain water is hard for you, then use a couple of glasses of liquid with any taste.

Man consists of two thirds of water, it is the basis of life. Water is an integral participant in all metabolic processes in the body and therefore it is simply necessary for a person. But will water help to get rid of excess weight and how to drink water in order to lose weight?!.

Sometimes the feeling of hunger can be confused with ordinary thirst!

Each person should consume every day necessarily 1 - 1.5 liters of pure water. Sometimes the feeling of hunger can be confused with ordinary thirst. Therefore, drinking plenty of water will save you from unnecessary snacks. Water is necessary for the biochemical process in the body - liposis, which promotes the breakdown of fats. Water is one of the participants in cellular metabolism, which removes all harmful substances from the body, including toxins. Helps improve skin firmness and elasticity.

Advice from the site - in order to lose weight, you need to drink 1-2 glasses of pure water on an empty stomach, and then have breakfast after 30 minutes. Nutritionists recommend drinking a glass of pure water 20 minutes before meals. Not so long ago, the Internet was flooded with the statement that drinking during meals contributes to weight gain, but scientists boldly refuted this opinion by saying that water during meals does not affect the functioning of the digestive tract, and even more so on weight fluctuations. Water is also essential for physical activity. Water replenishes the fluid that is excreted through sweat, and also helps the kidneys get rid of the broken down fats. Without the use of water, the breakdown of fats slows down. A decrease in the water content in the body reduces the effectiveness of aerobic training by 48%, and strength training by 20%. It is recommended to drink water in small sips and between sets.

For effective weight loss Lemon juice can be added to water. Not everyone can consume water in unlimited quantities, as there are contraindications for people suffering from kidney and heart diseases (insufficiency, valve defects). By observing the drinking regime, you can maintain your beauty and harmony for a long time, while not forgetting about physical activity!