Scientific evidence has proven that water really does help you lose weight. Web MD reported that researchers in Germany found that water can increase the rate at which people burn calories, and every diet plan recommends that those on it take in plenty of H2O. The simple truth is that water has no calories but fills you up, making you less hungry and better able to resist snacking and be satisfied with smaller portions of food at meals. There are plenty of great reasons to drink more water to help manage your weight!
When you begin dieting, initial weight loss is largely due to loss of water, so you need to replenish it in order to avoid dehydration. The process of burning calories requires adequate water: dehydration slows down the fat-burning process. As you burn those calories your body releases toxins, and water plays a vital role in flushing toxins and impurities out of your system. Water helps maintain muscle tone. It actually lubricates the body's joints, so proper hydration can relieve the soreness in muscles and joints you may experience during your workout. Most diet plans are fibre-rich. But while fibre is helpful to the digestive system, without enough fluids it can cause constipation. Drinking water with a meal should make you feel fuller and be satisfied when eating less.
The general rule for water consumption, dieting or not, is to drink eight 250 millilitre glasses per day. How much each individual requires depends on their weight, level of activity, the temperature and humidity and their diet. The diet can make a difference: if you are eating lots of water-dense foods like fruits and vegetables, you may need less water. When in doubt, drink a little more!
Drinking other liquids can provide the body with some water, but remember that diuretics cause your body to expel water. Caffeinated drinks like coffee, tea and sodas are diuretics, as is alcohol. When you consume these beverages you will need to drink more water to compensate. By the time you are thirsty, you are already dehydrated. Drink in advance, and drink water continually throughout the day.
Don't worry that all the water you drink will bloat you. There are several causes for water retention, the most common being too much salt in your diet. It's very rare that someone drinks enough water to harm themselves. Endurance athletes sometimes experience this because the problem is compounded by loss of sodium through sweating. Electrolyte replacement drinks like Gatorade generally put their systems back in balance when this occurs.
Whatever your weight loss plan, part of the strategy should include drinking plenty of water!
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