How much water do you drink every day for weight loss?

health

by david randoseru

Water – a poor man’s Ozempic?

It's not perfect, but experts say the simple act of pouring yourself a glass of natural champagne can definitely help your weight loss efforts.

Amy Goodson, MS, RD, CSSD, LD is a registered dietitian and certified specialist in sports nutrition. She recently shared a ton of helpful wisdom on “Eat This, Not That!” —We begin with the important reminder that although water is rather a miracle, she is but one of the weapons in the Battle of the Bulge.

“Drinking water can help reduce satiety, but by itself it doesn't directly cause weight loss,” says Goodson.

A study conducted at Wageningen University in the Netherlands showed that participants who drank large amounts of water after downing a milkshake felt full faster than those who drank only a small amount of water.

Simply put, drinking water before or after a meal can make you feel fuller, which may encourage you to eat less.

Water is also helpful, Goodson noted, because it can distract you from other drinks that aren't good for your health, such as soda or energy drinks.

Then there's the gym. Grab your favorite reusable bottle and stay hydrated to improve your performance.

“[This] It can help you burn calories during exercise,” Goodson said. “Dehydration can cause fatigue and slow you down during your workout.”

But how much water should each person consume per day? It's all up to you.

“There's an old rule that says you should drink eight 8-ounce cups of water, but in reality, many factors influence the amount of water you need, including your age, gender, activity level, and overall health. We give,” Goodson said. .

“For women, the total amount of water consumed per day is approximately 11.5 cups and for men approximately 15.5 cups. However, these estimates include fluid consumed from both water-containing foods and beverages. Usually, about 20% of the water you need comes from your diet (fruits, vegetables, soups, etc.). Taking that into account, women consume about 9 cups of water; men need about 13 cups of water.

And how do you cram it all in? Here are some tips from the experts.

drink before meals

This helps with portion control and allows you to avoid eating when you're full.

floating through everything

“Drinking water throughout the day helps maintain hydration levels,” says Goodson.

“Additionally, many people often confuse thirst with hunger, which can lead to them reaching for food when they're actually just thirsty. This can potentially lead to increased caloric intake. It may lead to.”

fill in the blanks

Maybe there wasn't enough to eat at the table? Instead of going home and having a small meal, eat a full meal.

wet warm up

Dehydration slows down your exercise habits, which is a shame because dehydration can be easily avoided.

“The goal is to drink 16 to 20 ounces of water with your pre-workout meal two to four hours before exercise, and then continue to drink water until your workout,” Goodson said. “The goal is to start exercising with your urine ranging from pale yellow to clear in color.”

chug-a-rag

Don't stop drinking water when you go to the gym. Ideally, you should stop drinking 5 to 10 ounces of agua every 20 minutes.

Apure, great flood

“Most people don't weigh themselves before or after exercise, but it's recommended that you consume 16 to 20 ounces for each weight you lose,” Goodson says. “For most people, the goal is to drink 16 to 20 ounces of fluids and stay hydrated until your urine changes from pale yellow to clear.”