- One nutritionist said there was a lack of evidence that drinking water helps you lose weight because it makes you feel fuller.
- But Duane Mellor said drinking water can put you in a calorie deficit.
- Weight loss requires a calorie deficit, which means burning more calories than you take in.
Drinking water may help you lose weight, nutritionists say, but it’s probably not because you feel full or burn calories as you’re led to believe.
there is some evidence to suggest that Drinking water makes you feel fuller It also boosts your metabolism and helps your body burn fat. But Duane Mellor, registered dietitian and leader in evidence-based medicine and nutrition at Aston Medical School, UK, writes: conversation There is little high-quality evidence to support this for long-term weight loss.
However, one way that drinking water can help you lose weight is by: lack of calories Because it contains no calories and is the healthiest drink, he said.
You need to be in a calorie deficit to lose weight
The insider previously lack of caloriesthat is, consuming fewer calories than your body uses is an effective way to lose weight.
Factors such as age, gender, current weight, and weight loss goals affect the number of calories an individual needs, but personal trainers and registered dietitians Jesse Federpreviously told an insider that the general principles apply to everyone regardless of these differences.
For example, “If you burn 2,000 calories a day, then on a calorie-deficient diet, you’ll be consuming less than 2,000 calories. Usually, your exact calorie intake is about 1,500 to 1,700 calories per day, so you’re not going to be deficient.” Calories will be 500 to 300 calories.” Calories,” he said.
This deficit can be achieved by eating less, eating and drinking low-calorie foods, and increasing physical activity, but exercise plays a minor role. weight loss than you think.
“Replacing high-calorie beverages such as soda and alcohol with water is an easy way to reduce your daily calorie intake and may help with weight loss,” Mellor said.
If you have pre-existing health conditions such as type 2 diabetes, kidney problems, or high or low blood pressureAccording to the Cleveland Clinic, you should consult your healthcare provider before starting a calorie-deficient diet.
Water may suppress appetite but does not guarantee weight loss
Mellor said there is some evidence to suggest that drinking water before a meal can help you feel fuller faster, which could lead to weight loss, but only in middle-aged and older people.
One study Meller found that middle-aged and older people who drank water before meals lost 2 kilograms in 12 weeks, while those who did not drink water at all did not. However, young people between the ages of 21 and 35 did not lose weight regardless of their water intake.
Meller noted that study participants were aware of why they drank water before meals, which may have influenced their choice of how much to eat. And this study only looked at whether people ate less at one meal per day after drinking water in a clinical setting.
Overall, water may have some appetite-suppressing effect, but it may not translate into long-term weight changes, he said.
Water helps you burn more calories
Mellor highlighted two small studies that looked at how drinking water affects resting energy expenditure. calorie Our bodies burn before exercise.
The results of this study suggest that while drinking water did increase participants’ calorie consumption, the effect lasted only one hour and the increase was very small.
“For an average 70kg adult, for every 500ml of water they consume, they only burn an additional 20 calories (one quarter of a biscuit),” Meller said.