Study Shows Drinking Water Increases Weight Loss
According to Health Monitor, a study presented at the National Meeting of the American Chemical Society showed that dieters who drank two cups of water before meals lost 5 lbs. more than dieters who did not increase their water intake. If you are a bariatric surgery patient like me, you doubtlessly already know the best practice of “water loading” – drinking as much water as fast as possible 15-min before your meals.
The concept is simple: Filling your stomach quickly with water creates a feeling of fullness that lasts for 15-25 minutes. In doing so, you eat less at your meal and this results in weight loss (and prevention of weight regain). What’s more, you can water load to create this feeling of fullness whenever suddenly hungry before mealtime, thereby curbing your snacking and grazing habits. This, too, will result in weight loss.
Here’s a tip: For maximum calorie burn, make sure the water you drink is ice cold. Your body will have to burn calories (or fat) to heat the ice cold water up to your body’s temperature.
My Favorite Flavored Water Recipes
What’s that you say? Water is boring to drink and prefer something with a little flavor? On the contrary – there many ways to add flavor to your water And none of them involves a plastic packet of sugar-free flavor crystals.
Here are 5 ways to naturally flavor your water making it even more nutritious and delicious! My theory is that if you like the taste, then you will drink more. And that will put you well on your way to losing weight.
- “Fruitify” your water. It only takes a few minutes to make a pitcher of fruit-infused water. Simply throw a handful of ice and a cup or two of watermelon, or cantaloupe, or honeydew melon into a blender, fill with water, and pulse. Or, mash fresh hulled strawberries or raspberries with a fork and stir into a pitcher of ice water. Or quarter a seedless orange, squeeze the juice into the pitcher of ice water, and throw in the quarters for extra color and flavor.
- Flavor your water with veggies and herbs; it is unbelievably good! Scrunch a handful of fresh mint to release the flavor, and add it with a handful of fresh cucumber slices to a pitcher of ice water. If you’re feeling adventurous add a few lemon slices, too.
- Try coconut water! Coconut water is the clear liquid inside a young coconut. Nowadays it is commercially available with brands such as Vita Coco and Zico.
- Make frozen fruit ice cubes to dress up your sparkling water. Simply plop any one of the following ripe fruits into your blender and puree, then freeze in ice cub trays: mangoes, strawberries, kiwi, watermelon, blackberries, raspberries, papaya, peaches, or pitted black cherries.
- Try mineral waters such as San Pellegrino, Perrier, and Apollinaris. Each have their own unique flavor owing to their mineral content. Find the ones you like and have them with a fresh wedge of lemon or lime.
How Much Water Should I Drink?
The Academy of Nutrition and Dietetics recommends that men should consume about 3.7 liters (about 13 cups) of water daily and women should consume about 2.7 liters (about 9 cups). During a workout or other physical activities, on hot days, and owing to certain medical conditions, you may need more. Here’s a tip: Keep a travel mug of cold water with you where ever you go. Sip on it throughout the day. Without barely realizing it, you will consume your daily water requirement quite easily. References: Health Monitor Guide to Diabetes accessed 7-15-2012 Pouch Rules for Dummies accessed 7-15-2012 NowLoss.com Weight Loss Drinks accessed 7-15-2012 ADA Press Release June 12, 2007 accessed 7-15-2012
You can read about my decision to have weight loss surgery back in 2003 and my journey to maintain a lifetime of obesity disease management since that time. My wish is to help you on your own journey of lifetime obesity disease management with shareposts along the way to help you navigate that journey successfully.