Experts share how much we need as drinking water 'essential' for weight loss

Experts share how much we need as drinking water 'essential' for weight loss:

In the search for effective weight loss strategies, the importance of hydration often takes a backseat to calorie counting and rigorous exercise routines. However, health experts are now emphasizing the important role that drinking water plays in weight loss efforts. While many fad diets promise quick results, the timeless advice of drinking enough water remains steadfast for its numerous benefits to overall health and potential to accelerate the slimming journey.

In the pursuit of weight loss, a universal principle is a calorie deficit – expending more energy than you consume. This principle is often combined with exercise regimens to amplify results. But according to experts, an often-overlooked tool that can increase the effectiveness of these efforts is proper hydration.

Dr. Linda Anegawa, an expert in internal medicine and obesity medicine, highlights the multifaceted benefits of water in weight loss. In addition to its role in maintaining optimal health and preventing dehydration, water has been shown to have appetite-regulating effects. Nutritionist Kelly Jones highlights that adequate hydration can help people cue their bodies' hunger and fullness, helping them eat balanced meals and snacks.

Jones explains that water should be viewed as a maintenance tool rather than a magic bullet for weight loss. Drinking water throughout the day ensures that feelings of thirst – an indicator of dehydration – are kept at bay, leading to better appetite control. While water can temporarily curb hunger, it's not a long-term solution. To feel truly full, a diet rich in protein, healthy fats and fiber is essential to activate satiety signals.

Furthermore, water consumption can increase the body's resting energy expenditure (REE), increasing the likelihood of burning calories even at rest. Dr. Anegawa cites research that suggests drinking water can increase REE by up to 30% in just 20 minutes.

But how much water should you drink for optimal weight loss results? Dr. Anegawa recommends drinking about six 8-ounce glasses of water a day, which equates to one and a half to two liters. This guideline may require adjustments based on factors such as climate and activity level. If you're planning a workout, hydration becomes more complicated. Dr. Anegawa recommends consuming an additional 16 to 24 ounces of fluid three hours before exercise and up to one liter per hour during physical activity. Replenishment of fluids lost during exercise is essential to maintain hydration levels.

It's worth noting that not all fluids are created equal. Caffeinated beverages such as coffee and tea can have a diuretic effect, increasing fluid loss. Therefore, if you drink such drinks, it is important to compensate with extra water intake.

In the ever-evolving world of weight loss, the fundamental role of water often remains unchanged. As a natural and essential component to our well-being, including adequate hydration in any weight loss journey can lead to better results and overall better health. Remember, when it comes to weight loss, water stands as a constant ally on the road to wellness.

Reference: khabrilal1987.blogspot.com