Does drinking water really make you lose weight? – GOOD SHAPE

If you’re trying to lose weight, making simple lifestyle changes like going for walks, reducing stress and drinking more water may seem like the easiest and most sustainable strategy. But can increasing your H2O intake really help you reach that goal?

The simple and quick answer is: yes! But not for the reasons you think. we explain

She reduces her intake of carbohydrate-rich foods

Even mild dehydration can make you feel tired. In these cases, the body turns to refined carbohydrates for a quick energy boost. That’s because simple carbs digest quickly, raise blood sugar levels in about 15 minutes, and release hormones that not only lift your spirits, but also improve your mood—that’s why you crave more sweets when you’re stressed.

This means that keeping track of your fluid intake and reaching the recommended amount each day can reduce the “nibbles” of carbohydrate-rich foods that add weight.

It can make you feel fuller before a meal.

When you drink water (or any other liquid), your stomach expands, and specific neurons that detect stretching in the stomach tell your brain that you’re full.

It is not recommended to drink with meals as this dilutes the acids responsible for digestion but a small study from 2007 found that people consumed less during a meal when they drank 500 ml of water 30 minutes before to eat.

May prevent a slower metabolism

No, increasing your H2O intake will not speed up your metabolism.

In fact, this increase can only occur if you are chronically dehydrated. So the process is the opposite: it’s not that drinking more water speeds up your metabolism, but not drinking enough water slows it down.

There is research that supports the link between increased water intake and increased metabolism, but that’s with rodents.

Conclusion

Therefore, drinking water really helps you lose weight but in a secondary way, since this intake will make you consume smaller portions and less “bad” foods.

And if you’re wondering, “OK, but how much water should I drink to reap these benefits?”, know that there is no fixed recommendation.

The aforementioned study showing a link between pre-meal H2O intake and food consumption during a meal involved 500 milliliters of water 30 min before eating.

But of course this is not enough to keep your body properly hydrated all day long.

An account recommended bynutritionist and clinical director of Dietnet Nutrition, Health and WellnessLara Natacci is:

35 ml X kg
(In the case of a 60 kg adult, 2.1 liters per day would be required)

“It is very individual how much fluid each person needs, so it is difficult to quantify exactly. There is a consensus that a normal adult, with a diet of 2,000 calories a day should ingest an average of 2 liters of fluids a day, considering food. This calculation is based on the recommendation that for each calorie consumed, we should drink 1 ml of water. In the case of children, it is 1.5 ml per calorie”, explains Lara.