In recent years, the science of nutrition has taken a big step forward. By excluding complex salads with a crazy set of ingredients, nutritionists opt for the simplest liquid. They conducted many studies and experiments that helped answer the main question: how to drink water during the day in order to lose weight.
How much water should you drink to lose weight?
If you choose a diet that is based on fluid intake, you will most likely wonder how water affects weight loss and how much to drink.
The amount of fluid a person needs depends on the following factors:
- your weight at the time you decided to go on a diet;
- the level of daily activity (whether you go in for sports or physical education, or, conversely, lead a sedentary lifestyle);
- features of the temperature regime of the climate in which you live (naturally, if you are located in tropical latitudes, then you will need much more water than if you lived in a temperate climate);
- specifics of your diet;
- daily meals (do you eat fruits and vegetables, if so, how much, and so on).
If your diet is based on eating a large amount of the gifts of nature, then, naturally, you will need much less liquid.
Wishing to acquire the desired forms as soon as possible, you are most likely all wondering how much you can lose weight if you drink only water for 3 days? An unambiguous answer cannot be given, because it will depend on the above factors.
On the Internet, you can find a calculator that will help you calculate the amount of water you need per day, taking into account all your features. The result will be quite fair, but still, better and more accurately than your own body, no one will tell you how to drink water correctly in order to lose weight.
Listen to your desires and needs, they will cover the answer to these questions.
In addition, urine will tell you whether you are drinking enough fluids.
The natural yellow color indicates that everything is normal. Everything else is considered a deviation from it. Exceptions are those cases when you are taking any drugs, for example, vitamin complexes.
If you are worried that drinking a lot of water will make your body look swollen, then you are deeply mistaken. Due to salt deposits, water, as a rule, does not linger in the body.
When is overuse harmful?
Excess fluid intake is dangerous in the following cases:
- liver failure;
- kidney failure;
- hyponatremia (low salt levels in the body), causing headaches;
- tendency to edema and their presence on the body;
- heart failure.
You should not drink too much during training. This is especially true for intense exercise. An excess of moisture in the body can trigger a heart attack.
Also, you can not consume a lot of water in the process of eating and immediately after it.
It is harmful to drink a lot when a person is getting ready for bed. This additionally burdens the kidneys. A person may experience insomnia against the background of constant urge to go to the toilet.
How does water help you lose weight?
You already know that by drinking a lot of fluids, you can quickly give your body a graceful shape. This opportunity is provided by the following factors:
- A large amount of fluid inside the body noticeably speeds up the metabolism, which means that even the most high-calorie food will linger in your body for a short time.
- The liquid removes toxins from the body, thereby cleansing it.
- If your body gets used to the fact that it regularly receives the required dose of fluid, then it will no longer retain excess water. Therefore, excess weight will go away with it.
Basic tips on how to drink water properly
The fluid-heavy diet recommends drinking at least 8-10 glasses of pure water a day. But how to drink water while losing weight?
Drink several glasses of water just before eating. Numerous reviews and results indicate that this method is very effective. The fact is that the liquid dulls the feeling of hunger. Therefore, even if you are very hungry, you still cannot eat much, because the stomach will be partially full.
According to research by nutritionists, if you drink 1-2 glasses of water before a meal, then you can eat an average of 80 calories less per meal, and this is already an excellent result. Having carried out simple mathematical calculations, you can calculate that only in this way you can lose up to four kilograms. And this is already a solid result, so take this habit as a rule.
Avoid high calorie drinks. Better yet, replace them with water. There is a high probability that sooner or later you will get tired of drinking only water, so as a change, you can add a slice of lemon or orange there. Why is it best to add citruses? Because they contain pectin, which suppresses hunger and eats away cholesterol. If you still have doubts about whether water helps to lose weight, then just try to give up soda, juices and iced tea. In a week you will notice a tangible result.
Drink cold water whenever possible. Leading biologists and physiologists unanimously say that icy or just cold water not only heals the body, but also speeds up the metabolism. And it accelerates due to the fact that the body needs to make a lot of efforts to warm the water inside the body, and this is burning calories. In addition, cold water perfectly refreshes and gives a feeling of lightness.
Drink water when exercising or exercising. This is important because, firstly, in this way, you can practice longer and more efficiently. Secondly, this way the body will not experience fluid deficiency and dehydration.
Drink as much water as your body needs. Don't think that if you drink too much liquid you will put on weight. On the contrary, drinking an average of 9 glasses a day, as advised by leading nutritionists, you can not only slowly get rid of excess weight, but also keep the one that suits you.
The amount of water you drink per day may fluctuate. This largely depends on the following factors:
- floor;
- age;
- Lifestyle;
- growth;
- the weight.
And if you are in doubt about whether you are drinking enough water, then just look at the urine. The darker its color, the more water you need to drink. Especially if you are currently on a diet.
Drink other liquids for a variety of flavors as well. Any other drinks, of course, low-calorie, also saturate the body, filling it with water. Keep in mind that diuretics, and these include tea, coffee, etc., remove clean water from the body. Therefore, if you use diuretics during the day, then you will need much more ordinary water.
If you have a special event coming up and you plan to drink alcohol, then before that, drink a few glasses of water. Firstly, it will facilitate your general physical condition in the morning, and secondly, it will remove alcohol toxins much faster.
Don't wait for the thrill of thirst. Already at the first urge, drink as much as you need. Always carry a bottle of water with you.
Start your morning with a glass of cold water. This will invigorate you and supply the body with the necessary substances.
Pros and Cons of a Full Water Diet
If you still dream of losing 10 kg of weight with water in a week without any diets at home, then consider all the positive and negative aspects of this method. The pluses include:
- Gentle removal of toxins and toxins from the body.
- Reduced bloating.
- Easier transfer of feelings of hunger.
- Removal of salts from the body.
- General rejuvenation.
- Improving the density and turgor of the skin.
The disadvantages of such a diet include:
- Increased fatigue at first. Due to the fact that the body does not receive valuable vitamins, trace elements, it works on the last resources. This condition is especially uncomfortable for people who work intellectually or physically.
- With the wrong entry and exit to the water diet, metabolic disorders are possible. And in this case, weight jumps can be observed.
- The water diet has a number of contraindications. These include children under 18 years of age, pregnancy, lactation, hypertension, diseases of the genitourinary system, problems with blood vessels. It is also undesirable to experiment with a water diet in old age.
What water to choose?
So, we have already answered the main question of whether water helps to lose weight. The point is small, to think about which particular liquid to give preference to.
It is best to use the most ordinary drinking water. It is environmentally friendly and quenches thirst well. There are several options for where to get it:
- Periodically go to the spring (the option is especially good in the warm season).
- Regularly visit the store and buy distilled water (quite an expensive option).
- Pour water from the tap, after installing a cleaning filter. The most economical option. Although the installation is quite expensive, it will pay off in the first months.
Earlier it was said that you can also use liquid, along with citrus juice. And if you still have questions about whether you can lose weight if you drink water, then also pay attention to sports drinks. Especially during regular physical activity. So you restore strength and keep your body in good shape. And as for being overweight, you can forget about it.
Sample liquid diet plan
Why drink water, in what quantities and how it works, you already know. Below is a sample weekly diet plan. It is good if every day you use the same thing at a certain time.
Breakfast: First of all, you need to drink 1-2 glasses of water on an empty stomach. Next, the most pleasant. You can have breakfast with anything, it can even be a very high-calorie food. Most importantly, you should not drink it and it is advisable not to drink liquid for two hours after that.
Lunch: also immediately drink two glasses of water. Do not neglect the first courses. For the second, eat any meat accompanied with vegetables. Do not drink or drink for an hour after dinner.
Dinner: drink a glass of water. Do not overeat at night, let your diet be predominantly meat and vegetable dishes.
If after the last meal, you will not sleep for a long time, and you will be attacked by a feeling of hunger, drink it with liquid.
Complete water fast
In this case, it is also impossible to lose 10 kg in a week, but it is quite possible to significantly rejuvenate the body, start metabolic processes in it and achieve ease.
The water diet means a complete rejection of any food. All meals are replaced with clean water at room temperature. Often this method is called therapeutic fasting. Therefore, be careful. If you have any chronic diseases, it is better to refuse this method of losing weight.
Important: before starting a water fast, consult your family doctor. Contraindications to it are diseases of the kidneys and the cardiovascular system, diseases of the digestive system, and the nervous system.
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