can i lose weight by drinking water

can i lose weight by drinking water

Drinking water helps flush toxins from your body and keeps you hydrated, but water may also be beneficial to your weight loss efforts. Weight loss requires burning an excess amount of calories compared to the amount you consume. An effective weight loss plan should include physical activity and a balanced diet, but increasing your water intake may improve your results.

Nutrition

A diet for weight loss should consist of healthy foods with a high nutritional value. Stock up on a variety of fresh vegetables and fruits, brown rice, whole grain breads, whole wheat wraps, lean beef, chicken breasts, salmon, whitefish, nuts, tuna, seeds and ground turkey. Try to stick to foods in their most natural form. Frozen foods are acceptable, but make sure to avoid frozen items that have added sodium or sugars. Consume a small meal every three hours to help keep you feeling satiated throughout the day. Include a serving of protein and carbohydrates at each meal, such as 4 to 6 oz. of broiled whitefish with 1 cup of spinach inside a whole wheat wrap.

Water Before Meals

Drinking water before meals can help prevent overeating. The sensation of thirst is often mistaken for hunger, so drinking water can help you decrease the amount of food you eat daily. A study by Dr. Brenda Davy, associate professor of human nutrition, foods and exercise at Virginia Tech, found that people who drank water before a meal consumed an average of 75 calories less at that meal. This small reduction at lunch and dinner can add up to a 14-lb. weight loss annually.

Reduce Empty Calories

Empty calories hidden in beverages can prevent you from reaching your weight loss goals. A can of sugary soda can load you up with about 200 calories. Also watch your alcohol consumption. A 1 ½ oz. serving of vodka with 1 cup of cranberry juice can pack 230 calories. Having a couple of these daily can cause a 1-lb. weight gain per week. Switch from calorie-laden drinks to water so save yourself the excess calories.

Considerations

Don't drink excess amounts of water in hopes of losing more weight. Drinking gallons of water can lead to a condition called hyponatremia, or low sodium levels in the blood, notes Dr. Melina Jampolis in an article for CNN Health. Decrease the amount of calories you consume to facilitate weight loss. Track your calories with a food journal. Reduce your calorie intake by a small amount, between 500 to 750 calories daily. Avoid making dramatic reductions in your calorie consumption, which can be unsafe. Consult your physician before initiating a new weight loss program.