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.png "Hydration for Weight Loss")
On the path to a healthier body and weight loss, many of us often underestimate the crucial role that hydration plays in our weight loss journey. Specialists from the University of Virginia in the United States conducted a study stating that those who drink two glasses of water before each meal end up eating less, thus favoring weight loss.
Water is the most essential element for life, and our body is composed of approximately 60% water. When we are dehydrated, our body does not function efficiently, which can negatively affect our health and our ability to lose weight.
How Can Hydration Help with Weight Loss?
Appetite Control: Mild dehydration can be mistaken for hunger (the hunger and thirst centers are close in the brain), leading to an increase in unnecessary calorie intake. Drinking water before meals can help control appetite, allowing you to eat less and thus reduce daily caloric intake.
More Efficient Metabolism: When we are well hydrated, our body is more efficient at burning calories and converting food into energy. This can help accelerate the weight loss process.
Removal of Toxins: Adequate hydration is vital for kidney function, which plays an essential role in eliminating waste and toxins from the body. When you consume enough water and stay well hydrated, you have less fluid and salt retention to maintain blood pressure, resulting in less bloating.
Improved Physical Performance: During exercise, the loss of water through sweat is inevitable. Dehydration can lead to fatigue, muscle cramps, and decreased athletic performance. Staying hydrated during exercise is essential to achieving your weight loss goals successfully. Additionally, proper hydration reduces end-of-day fatigue and keeps you more energetic for exercise.
How Can We Incorporate This Habit into Our Weight Loss Journey?
Here are some practical tips:
Set Daily Goals: Set a goal for the amount of water you intend to drink daily. A common amount is about two to three liters per day, but individual needs vary.
Keep a Water Bottle Handy: Always have a reusable water bottle on hand, whether at work, at home, or during exercise.
Monitor Hydration During Exercise: During workouts, drink water regularly to maintain energy and physical efficiency.
Vary with Flavored Water or Teas: If plain water is not to your taste, try homemade teas (hot or iced) or water with slices of fruits or aromatic herbs to add flavor without extra calories. Sometimes we eat just to distract ourselves out of boredom. Preparing a non-caloric drink in such moments can distract you and keep you hydrated.
Remember: While hydration is an important ally in the weight loss journey, it is not a substitute for a healthy diet and regular exercise. It is the combination of these factors that will lead to effective and sustainable results.