Unfortunately, it is not possible to lose weight in a targeted way only on the belly, but you can take advantage of the benefits of drinking more water to lose the fat accumulated throughout the body. Drinking more water every day can help you lose weight permanently, but it takes time, effort and determination to achieve that goal. If you need to lose a couple of pounds quickly, for example ahead of an important event, you can embark on a water-only fast, but be aware that you will quickly regain them as soon as you start eating again.
Steps
Method 1 of 2: Permanently Lose Weight By Drinking Water
Step 1. Drink lots of water every day
According to experts from the American Mayo Clinic, women should drink over 2 liters of water a day, while men should drink around 3 liters. By coping with your body's daily water needs, you help it stay hydrated and healthy; moreover, you do not run the risk of confusing the stimulus of thirst with that of hunger. If you drink enough to have a full stomach, you can fool your brain into thinking you are full when in fact it only contains zero-calorie water.
- Remember these quantities are general guidelines only. The exact requirement must be calculated taking into account body weight and the amount of physical activity performed.
- Try to always have a bottle of water on hand so that you can drink throughout the day.
- Keep in mind what the capacity of your bottle is and fill it enough times to reach your daily milestone.
- If you feel hungry, drink a glass of water and wait 10 minutes. If you are still hungry, have a light snack. Most likely in many cases you will find that drinking a glass of water is enough to suppress the urge of hunger.
Step 2. Replace calorie drinks with water
One of the simplest ways to cut a big chunk of calories is to forgo all high-calorie drinks. The energy drinks you use to energize yourself in the morning, the fizzy drinks with which you accompany lunch and the beers you drink with friends at aperitif time are all empty calories that add up to those you ingest while eating.
Having a couple of drinks with friends can be an important part of your social life, but try not to overdo it. Drink some water between sips of beer, wine or cocktail, both to keep your body hydrated and to avoid getting too many calories from alcoholic beverages. Try to stick to a 1: 1 ratio of water to alcohol
Step 3. Get help from tea and coffee
If you are one of the many people who struggle to wake up in the morning, you will be happy to know that experts include tea and coffee in the amount of fluids you consume daily. If you've relied on energy drinks so far, replace them with tea and coffee from now on to get your day off to a good start.
- Don't add unnecessary calories to these two simple drinks. Avoid milk, sugar, syrups and anything you don't need. A cup of coffee without additives provides only 2 calories and contains no fat.
- Keep in mind that the body needs water to metabolize caffeine, so make sure you are drinking enough to encourage this process.
Step 4. Flavor the water with fruit
If you miss the flavor of fizzy drinks you are used to, you can make water tastier without resorting to sugar and add unnecessary calories. Slice your favorite fruits - strawberries, lemons, cucumbers - and dip them into a jug filled with water that you'll keep in the fridge. After a few hours the water will have acquired the delicious aromas of fruit and you will be able to enjoy an exquisite drink with a very low amount of calories.
Step 5. During meals, sip some water between bites
Water keeps your kidneys healthy and, as a result, helps you digest food better. Plus, sipping it between bites will quickly make you feel full and avoid overeating. It takes about 12-20 minutes for the body to realize that the sense of hunger has been satisfied; so if you eat too quickly you risk overdoing the quantities.
Those who have a habit of eating very quickly often feel bloated, sluggish and nauseated at the end of the meal. Sipping a little water between bites will extend the duration of the meal and the brain will have time to notice that the stomach is full
Step 6. Drink before and during physical activity
Studies show that drinking water can help boost your metabolic rate. As a result, the body starts burning calories at a slightly faster rate than normal. While the increase is not astounding, it is still significant, plus it is very simple to achieve. Researchers have estimated that by increasing your daily water intake by about one and a half liters per day, it is possible to lose about two and a half pounds of unnecessary weight over the course of a year.
When exercising, make sure you drink enough water to replace the fluids you lose by sweating. Otherwise your body will enter a state of dehydration which is dangerous to health
Method 2 of 2: Lose Weight in Short Times with a Water-Only Fast
Step 1. Before starting you must understand that this fast will not bring permanent results
As the definition explains, a water-only fast forces you to not drink or eat anything other than plain water for a short, set period of time. Obviously, the rapid weight loss is due to the fact that the body is not getting any calories from food. When you start eating again, you will regain the pounds lost during the fasting period. Due to the lack of "fuel" for the body (food), your metabolism will slow down and as a result, when you start eating again, you may gain more pounds than you lost.
- If your goal is to lose weight permanently, what you need to do is drink plenty of water and follow a balanced diet and regular exercise program at the same time.
- If, on the other hand, you only want to lose a couple of pounds at a special event, a water-only fast may be the quick fix for you.
Step 2. Be aware of the risks involved in fasting
The human body is incredibly resilient and can endure a lack of food for a long time, as long as it is not dehydrated. For most people, fasting for a couple of days is not risky, but only if the body is guaranteed a large amount of water. In addition to not exposing yourself to unnecessary health risks, drinking plenty of water can fool the brain into believing that there is food in the stomach.
- If you are not in perfect health, you shouldn't fast, even for a few days. For example, if you are diabetic it is important to eat because food allows you to regulate the level of glucose in the blood. Consult your doctor before considering a possible fast.
- Fasting is also dangerous for children, the elderly, pregnant or breastfeeding women and people with chronic diseases.
- Even people in perfect health can experience negative side effects during the fasting period. When you stop eating, the body loses its natural source of energy; as a result you will feel exhausted and may feel dizzy. You may also feel nauseous or you may suffer from constipation. Also, of course, you will feel very hungry.
- Consider following a detox diet instead of fasting. It should last at least 48 hours and consist mostly of lean proteins, vegetables, fresh and dried fruit (such as almonds, walnuts and hazelnuts) and complex carbohydrates (for example brown rice, quinoa and sweet potatoes).
Step 3. Fast for just a couple of days
You may be reading online stories from those who have fasted for several weeks, but it is an extremely dangerous practice that requires close medical supervision. If you intend to fast and drink water only, do so for a maximum of 3-4 days before the event you are attending. Exceeding this limit, the tiredness and the sense of dizziness will be such as to endanger your safety and that of other people during the normal course of daily activities.
Step 4. Schedule fasting during a home relaxation period
If an important work deadline is approaching or if you are planning to take a long drive, this is definitely not the right time to fast. Side effects would prevent you from concentrating, so you would end up delivering a poorly done job or you could become dangerous while driving.
Don't try to exercise during fasting days. Since the body does not have excess calories available to burn, you would end up feeling sick. Schedule your fast for a stress-free, busy period during which you can go on doing nothing
Step 5. Break your fast before the event you are preparing for
That day you want to look fabulous and certainly not feel tired, groggy or nauseous. Don't be in a hurry to start eating fatty foods again as they could cause serious digestive problems after fasting. Instead, try to nourish your body with healthy, low-calorie foods, such as fruits and vegetables, to keep you in top shape during your special day.
Advice
- By drinking a lot more water than usual, you may initially lose a lot of weight. However, losing a pound or a pound a week is the right and realistic pace at which to lose weight.
- Your arms, thighs and hips will likely slim, as well as your belly.
- Drinking more water is a great place to start, but you will likely need to make a few other lifestyle changes to be able to lose weight, such as counting calories and exercising more.
- Losing a significant number of pounds takes time. Try to be patient as you make positive changes to your diet and lifestyle.
