Drinking cold water for weight loss is a topic you need to be patient to understand. Although no one is claiming that merely drinking water(cold or not) before bed (or at every other time of day) would result in weight loss, research confirms the water–weight loss relationship. After all, water makes up 60% of the body, which means that the transparent, calorie-free substance is used with almost any bodily activity. According to science, the better hydrated you are, the more effectively your body performs activities ranging from reasoning to fat burning.
Water seems to aid weight loss in a number of areas, according to science. It can help you lose weight by suppressing your appetite, increasing your metabolism, and making exercise easier and more effective.
While a variety of causes, habits, and predispositions will influence your body weight, ensuring that you’re well hydrated may be a good way to start if your target is long-term, modest weight loss.
Seven reasons for drinking water to lose weight:
Drinking cold water for weight loss: Water has a natural appetite suppressant effect.
When you become aware of your hunger, your first instinct may be to seek food. However, food might not be the solution. “The brain often confuses thirst, which is caused by moderate dehydration, with hunger,” says Melina Jampolis, an internist and board-certified professional diet expert. “You will be able to suppress your hunger by consuming water whether you are dehydrated, not calorie deficient.”
Additionally, consuming water may aid in satiation because it easily moves through the system, expanding the stomach and sending signals to the brain indicating fullness.
Elizabeth Huggins of Hilton Head Health adds that, although the effects are transient, “drinking water just before eating can assist in reducing food intake.” The hypothesis is supported by research: In a small 2016 survey, individuals who took two glasses of water directly before eating consumed 22% fewer than those who did not drink any water prior to eating.
Around two cups should be sufficient to fill your stomach to the point that your brain registers fullness.
Drinking cold water for weight loss: Metabolism stimulation
According to Huggins, drinking water can stimulate your body’s metabolism and energy consumption, thereby aiding in weight control.
In a 2013 eight-week trial, 50 overweight girls consumed approximately two cups of water half an hour before breakfast, lunch, and dinner without making any other dietary adjustments lost weight and saw improvements in their body mass index and body structure ratings.
It is not a miracle: Consuming cold water helps to cause thermogenesis, or the development of food, in the body. The body must exert energy to get the fluid up to body temperature, because the more energy the body expends, the quicker the metabolism (the mechanism by which food and water are converted to energy) goes. In a small 2003 research reported in the Journal of Clinical Endocrinology & Metabolism, consuming approximately two cups of 71°F water resulted in a 30% average rise in the metabolic rates of 14 healthy adults.
Before you fill your bottle and pile your plate, bear in mind that thermogenesis is unlikely to result in significant calorie deficits that result in weight loss. “Even though the result is insignificant, it is important to remain hydrated,” Huggins notes, adding that there are little, if any, negative consequences to consuming more water.
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Drinking cold water for weight loss: You will begin to consume less liquid calories
Since water has no calories, drinking it instead of higher-calorie beverages like juice, beer, sweetened tea, or coffee will help you cut down on your average liquid calorie consumption. Huggins pointed out that if you drink water instead of the regular 20-ounce vending machine soft drink, you’ll consume 250 fewer calories.
In a 2015 study conducted in The American Journal of Clinical Nutrition, overweight and obese women who substituted diet drinks with water during their main meal lost more weight during a weight-loss regimen. The extra weight loss of those who drank water may be due to eating less calories and carbohydrates, according to the researchers, but further research is required. However, since many diet beverages hydrate and minimize calorie intake when substituted for sugary beverages, they can assist weight loss in some people.
Drinking cold water for weight loss: Hydration is beneficial during exercise.
Water is essential for the body to function properly during exercise since it dissolves electrolytes—minerals such as sodium, potassium, and magnesium—and distributes them across the body, where their electrical energy activates the muscle contractions necessary for movement.. Cramps are a side effect of an electrolyte mismatch, although they are not the only one.
“When muscle cells are dehydrated, they breakdown protein (a.k.a. muscle) more rapidly and develop muscle more slowly, reducing the effectiveness of the exercises significantly.
Additionally, the body loses fluids more rapidly through exercise as a result of the heat produced, which is directed to the skin’s surface, where perspiration and eventual evaporation (a cooling process) assist in temperature control.
Staying hydrated helps keep the blood flow stable, allowing you to maximize the widening of blood vessels at the skin’s surface to release heat.
If the body cannot expel extra heat by sweating, you risk heat stroke or worse. Being well hydrated will benefit your workouts by reducing exhaustion, allowing you to work out over longer periods of time and consume more calories. That’s why it’s important to hydrate before, after, and after your workout, rather than only when you’re thirsty.
Drinking cold water for weight loss: Easy body waste removal
Consuming water aids in the processing of urine, which is mostly composed of water, and feces movement, since water helps hold stools moist. In other terms, the better hydrated you are, the healthier it is for your system to function and the less probable you may have constipation or bloating.
Additionally, proper hydration supports renal activity, flushes toxic bacteria from the urinary tract, and inhibits the formation of kidney stones that may arise in more intense urine.
The body needs water to burn fat.
According to a 2016 animal studies, increasing your water intake can boost lipolysis, the mechanism by which the body burns fat for energy. Another hypothesis said that water increases the amount of cells, which could play a role in fat metabolism.
Water will help you stay motivated and stress-free.
Dehydration can trigger nausea, dizziness, and uncertainty, and who wants to make good choices while they’re feeling this way? Dehydration has also been attributed to sleepiness and decreased alertness, according to the researcher of the 2016 mini-review. Dehydration raises the body’s output of cortisol, the stress hormone, according to another research conducted in the International Journal of Sports Medicine.
These symptoms can make it difficult for you to exercise, cook at home, or make healthier food choices.
Drinking water has been shown to aid in weight reduction and promote other good health effects.Water is needed for any cellular function in our body, from head to toe. Remaining hydrated improves the efficiency of the body and makes one sleep stronger.
However, increasing your water consumption can be just a minor part of your health journey. Water alone is unlikely to have a substantial weight reduction impact, and without calorie restriction and/or activity, water alone is unlikely to result in significant weight loss.
Are you still interested in losing that weight? No matter what else you are doing, make sure you drink lots of water, whether you are thirsty or not.
Are you still interested in losing that weight? After reading this article on drinking cold water for weight loss, no matter what else you are doing, make sure you drink lots of water, whether you are thirsty or not.