We’ve always known – or at the very least suspected – that drinking water can help with weight loss. I can remember my dance teacher Miss Michelle telling me years ago that she always drank a big glass of water 30 minutes before each meal to help control her weight. Now research has confirmed what many weight loss experts have believed for years…that drinking water before you eat can help control appetite and calorie intake.
This was the first randomized controlled clinical trail (considered the “gold-standard” of research trials) to compare weight loss among dieters who drink water before meals with those who do not. Results showed that over a 12 week period, dieters who drank 2 cups of water before meals, three times a day, lost about 5 pounds more than dieters who didn’t increase their water intake. Both groups followed a low calorie diet during the study.
Researchers suggest a few key points that contribute to the effectiveness of this strategy: - First, the simple act of drinking 2 cups of water helps to physically “fill-up” your stomach with a substance that has zero calories. As a result, people feel fuller, eat less calorie-containing foods and decrease overall calorie intake. This is very similar to the “Fill Up on Less” concept I talked about in How to Lose Weight and Keep it Off last week.
- Second, researchers believe drinking water before meals also helps with weight loss because people are drinking water in place of sugar-sweetened beverages. Like I always say…it’s wise to eat rather than drink your calories, especially if you’re trying to lose weight.
- I think it’s important to note here that the study was done in older adults (55-75). Earlier research has shown little effect for this strategy in younger people. The success in older adults may be in part due to the delayed gastric emptying that occurs as a normal part of aging.
The supplement and diet industry is a multi billion dollar business in the U.S. with consumers buying pills and potions that promise weight loss, when in reality drinking more water before meals could be a simple solution to shedding a few extra pounds.
- Lauren
If you like this article, you might also enjoy…
Sensei Talks: Lose the Last 5 With Exercise
Sensei Talks: Are Soft Drinks Responsible for Our Weight Problems?
References:
ScienceDaily: Drink Water to Curb Weight Gain? Clinical Trial Confirms Effectiveness of Simple Appetite Control Method
Labels: healthy tips, Lauren, Weight Loss
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YUP, drinking water fills me up for the moment so makes sense! :-)