When you want to lose weight, drinking lots of water can really help you achieve your goal. Water helps us keep metabolism active, keep appetite under control and defeat water retention. Drinking the recommended 8-10 glasses a day may not be easy, but with the right determination you will be able to reap all the benefits of water in terms of weight loss.
Steps
Part 1 of 4: Drink more water
Step 1. Drink throughout the day
Drinking water at regular intervals will allow you to feel full without having to resort to other calorie-laden drinks or snacks, such as milk, sugary fruit juices, and snacks. Feeling full already, even when you decide to treat yourself to a snack you will be able not to overdo the quantities. Consuming a small number of calories will allow you to lose weight faster.
- If you don't like plain water, try flavoring it. If you want to add flavor to your experience, buy some flavoring powder making sure they are calorie-free.
- If you want to learn how to appreciate the taste of water, rely on the helpful tips in this article.
- Set numerous alarms to remind you to drink water throughout the day. That way you won't be able to forget it. As the days go by, drinking will become a regular habit that you will never be able to give up.
- Always keep water close at hand. Always having a bottle of water on hand will make it easier for you to achieve your goal. Buy a reusable bottle and always carry it with you: at work, at home, while you shop and even when you play sports.
Step 2. Drink a glass of water before each meal
The resulting feeling of satiety will help you eat less; remember that the fewer calories you eat, the faster you lose weight.
- Even if you drink a glass of water before meals, you cannot fail to monitor the quantities and calories ingested. Drinking more water does not mean being able to afford a meal based on high-calorie and harmful foods.
- Drink a glass of water before, during and after each meal to aid digestion and speed up the weight loss process. Thanks to water, the body breaks down food more effectively and absorbs nutrients more correctly.
Step 3. Replace sugary drinks with water
Instead of drinking fizzy drinks, alcohol, smoothies or other high-calorie drinks, always prefer a glass of water. Replacing regular calorie drinks with water will save you hundreds of calories every day, promoting desired weight loss.
Step 4. Whenever you drink an alcoholic drink, drink the exact amount of water that corresponds to it
Remember that the water taken to compensate for the dehydration caused by alcohol cannot be counted in the 8-10 glasses per day. The doses required to balance alcohol consumption will need to be excluded from your daily goal.
Step 5. Drink more water and consume less salt to combat water retention
Reducing the amount of salt used in the kitchen and giving up snacks rich in salt will help you lose the liquids accumulated due to water retention, especially if you know how to respect the recommended doses of water.
- Learn to read food labels and focus on information on sodium content. Some seemingly harmless foods may unexpectedly contain large quantities.
- Try flavoring your dishes with spices and herbs. Unlike common table salt, garlic, spices and herbs are not harmful to health.
- Remember that, being a great preservative, canned or frozen foods can be high in salt. If possible, always prefer fresh food.
- Rewards companies that offer products labeled "low sodium". You will be able to enjoy the foods you like best without taking excessive amounts of salt.
- Before ordering at the restaurant, find out about the nutritional values of the dishes on offer. Sometimes even the most unexpected recipes can contain significant amounts of salt. If possible, search online and find out in advance which restaurants offer healthier cuisine.
Part 2 of 4: Cleansing Yourself with a High Liquid Diet
Step 1. Try to cleanse your body with a short, fluid-rich diet
Infusions prepared with fruit and vegetables will be the protagonists of your diet. Purchase fruits and vegetables that are best suited for steeping in water, such as cucumbers, melons, strawberries, mint leaves, herbs, citrus fruits, apples, and pineapples.
- Prepare or purchase glass jars or glasses with lids - you'll need them to store your infusions in the fridge. If you wish, you can prepare large quantities in advance, and then drink them at the appropriate time.
- Fruits and vegetables should be as fresh as possible, as well as water. Deteriorating fruits and vegetables will need to be thrown away and replaced.
Step 2. Determine the length of your cleansing diet
Continuing a diet based mostly on liquids for too long can be harmful to health because it does not guarantee the correct amounts of fiber and protein for the body. The recommended duration is a maximum of one week.
- Before embarking on a liquid diet it is necessary to consult with your doctor. Those who observe dietary restrictions may not be eligible to undertake a liquid-based diet.
- If you feel particularly exhausted or feel dizzy, stop the diet and return to a normal diet. Risking your health to lose weight faster would be a completely irresponsible choice.
Step 3. Cut the fruit and vegetables and soak them in the water, then place the infusions in the refrigerator for a few hours
You can create individual portions of water or prepare large quantities in advance, opting for a single ingredient, for multiple infusions of different flavors or combining the ingredients at your disposal to your taste.
- Don't be tempted by the idea of sweetening the water. If you wish, you can give it more flavor with a clever use of spices (try cinnamon or nutmeg for example). Anything that could promote water retention (such as salt) or contain calories should be avoided.
- To ensure that your infusions do not take on a bitter taste, remove the zest from the citrus fruits.
- Over time, the infused fruits and vegetables will begin to rot and ferment, therefore the flavored water cannot be stored for more than 3 days. If you intend to consume it by evening, you can store the water at room temperature, otherwise put it in the refrigerator.
Step 4. Drink at least two liters of water a day
Instead of consuming it all at once, drink one glass at regular intervals, 9-10 times a day. The indicated amount of water will allow you to restore the fluids lost during the day. If possible, drink more water than recommended, the dose of 2 liters is the minimum necessary.
- To ensure that your infusions are as fresh as possible and to be able to drink the indicated doses, it is advisable to practice the diet during a holiday period, in which you can feel free from normal daily obligations. Alternatively, opt for a quiet weekend spent indoors.
- Drinking a lot implies having to make frequent use of the bathroom. Make sure you have one within easy reach so you don't have to rush for it when nature calls.
Step 5. Opt for water-rich foods
Make sure that your meals have a high liquid content: fruit and vegetables will prove to be excellent allies for this purpose. Watermelon, strawberries, zucchini, peaches, tomatoes, cauliflower, pineapple, eggplant and broccoli are among the best candidates. If you want to eat meat, opt for chicken and turkey and avoid red meat and pork.
Combine a low-calorie diet with a high-fluid one. Drinking half a liter of water before each meal and limiting your daily calorie intake (1200 calories for women and 1500 for men) can promote weight loss and maintain the results achieved over time
Step 6. Remember that this diet plan cannot be long-term
While you can lose weight quickly, a high-liquid diet is not the solution to your problems. The only way to keep yourself healthy and avoid quickly regaining all the lost pounds is to change your lifestyle by acquiring healthier habits.
Part 3 of 4: Practice a Water-only Fast
Step 1. Determine the length of your fast
It is usually best to limit yourself to a few days. If you think you can't tolerate it any longer, try a short 24-hour fast. If after the first day you feel ready to continue, you can continue it further.
- Remember that this fast is a way to temporarily lose weight quickly. If you do not feel in the conditions necessary to complete it, you can stop it at any time and start eating normally again.
- Try fasting at intermittent intervals. Practice a short fast and then repeat it a second time after a few weeks or the following month.
Step 2. Ask your doctor for advice
Those who suffer from particular medical conditions or who observe dietary restrictions may not be eligible to practice a fast. For example, if you are breastfeeding or have diabetes, do not jeopardize your health by fasting. There are many other ways to lose weight that are just as effective as fasting.
- If you can't do a complete fast, try replacing just one or two meals with water and opt for a low-calorie dinner - you'll still be able to lose weight.
- Note that being free of fiber and protein, this diet may cause some side effects. The regularity of your bowels and your energy levels could be compromised. Before embarking on a fast, consider all the pros and cons.
Step 3. Eat lightly in the days leading up to fasting to prepare your body for food shortages
Increase your water intake, eat more fruit and vegetables, and complete your meals with only brown rice and lean meats.
Don't salt your recipes. Instead of allowing you to lose fluids, and therefore weight, salt promotes retention, which is exactly what you need to avoid
Step 4. Avoid exercising
Even if your greatest desire is to lose weight, it is necessary to stop all heavy physical activity while fasting. Losing fluids through sweating and burning the little energy available would cause an excessive sense of exhaustion.
Step 5. Begin the fast
For breakfast, lunch and dinner, and on any occasion when you feel hungry, drink only water. During fasting days, pay special attention to your body. Notice what are the elements that trigger your hunger. If you feel dizzy, sip tea or sparkling water to calm your digestive system and find the right balance.
- While fasting, try practicing a short 15-minute meditation. Focus on your emotional well-being and clear your mind of unwanted thoughts and feelings. To learn more about the topic and your meditation practice, read this helpful article.
- Natural supplements and salts will help you keep electrolytes in balance. By following a water-only fast you will not be able to take any type of sweetener or solid food. However, it is advisable to take supplements or natural salts to prevent water poisoning. Ask your doctor for advice.
Step 6. Reintroduce light foods into your diet
To allow for a gradual recovery of the body, start eating lightly again. Fruits, raw vegetables, lean meats, and brown rice are perfect foods to start. Keep the amount of water consumed constant.
Many of the pounds lost will be due to a reduction in muscle mass. For this reason, it will be normal to resume some after breaking the fast. Don't be discouraged by the tip of the scales, fasting will surely have given good results. To maintain your goals, exercise regularly and eat healthily
Part 4 of 4: Alternative Weight Loss Solutions
Step 1. Try the green tea diet
All you have to do is drink a cup of green tea (about 250 ml), hot or cold, 4 times a day, i.e. as soon as you wake up and before each meal. Green tea is rich in antioxidants and, drunk before meals, will help you feel full faster by allowing you to eat less.
- Replace your regular snacks with an extra cup of green tea. In addition to not taking in unnecessary calories, you will promote weight loss thanks to an increase in the fluids ingested.
- Don't stop drinking water throughout the day. Green tea can cause dehydration of the tissues, to avoid it continue to take the recommended quantities of water.
Step 2. Try a juice-only diet
It is a perfect choice for anyone looking to incorporate more fruit and vegetables into their diet. Get a juicer or a sturdy blender that will help you turn vegetables into pleasantly textured drinks. You can decide to do a real juice-only fast or use your healthy drinks to simply replace a few meals, typically breakfast and lunch. Give it a try and try to stick to the diet for a period of seven days.
- Don't focus your attention solely on fruit - vegetables are also important. Green leafy vegetables, such as kale and spinach, are a good choice. If you want to sweeten a smoothie made with vegetables only, add a ripe apple.
- For dinner, prepare light meals, based on raw vegetables and lean meats. It would be counterproductive to bring high-calorie or unhealthy foods to the table.
- When hunger strikes, make some additional juice, drink some water, or have a small solid snack of almonds or dehydrated fruit.
Step 3. Change your lifestyle with "clean eating"
Clean eating is a real lifestyle based on very specific rules. Eating clean means avoiding all processed and processed foods, normally full of preservatives and additives. Learn to feed yourself exclusively with fruits, vegetables and organic foods and don't bring any artificial ingredients, such as food colors and sweeteners, to the table. Eating as naturally as possible will help keep you healthy.
- Always read the list of ingredients indicated on the labels. If something you don't know comes up, do some research. This could be a technical term used to refer to a known and harmless ingredient. If the ingredient list of the selected product is long and full of unrecognizable names, put it back on the shelf.
- Shop in the organic food section of the supermarket or, if possible, go to the local farmer's market. They are the best places to find ingredients that are as natural as possible.
- Grow fruit and vegetables yourself. There is nothing more natural than a vegetable garden made in the home garden. Also plant some fruit trees to make sure you only bring to the table foods you know where they come from.
- Cook for yourself and your family. Search for recipes for your favorite dishes, then try making ice cream, salad dressings and even baby food for example.
Step 4. Change your lifestyle by acquiring new and healthier habits
The most effective way to be able to lose weight and maintain the weight achieved is certainly to eat healthily and exercise. Talk to your doctor or consult an experienced nutritionist - they will help you recognize any mistakes you have made and outline an effective program to follow.
- Avoid crash diets that only guarantee temporary results. The best thing to do is to learn new healthy habits that will allow you to achieve real, long-term results.
- Be patient. Losing several pounds in a short time does not mean that you have made healthy choices that allow you to maintain the weight you have achieved. Focus your attention on a healthy lifestyle rather than on a result that can be achieved in a short time.
Advice
- The most effective way to lose weight thanks to an increase in the amount of water ingested is to combine the new habit with a healthy and balanced diet, supported by a good physical activity plan.
- The "water diet" is an alternative that places its emphasis on the amount of water ingested, without requiring any change in diet or exercise program. While very simple to follow, this diet can put you at risk of a mineral and electrolyte deficiency, so be cautious and even when your results seem significant, don't overlook the possible harmful effects on your health.
- Research has shown that a relative and absolute increase in the amount of water ingested daily can promote weight loss for a person on a diet. Try drinking more to reach - or slightly exceed - the recommended amounts of water. Through the intake of water, foods and drinks that contain it, an adult man should provide his body with 3.7 liters of water, while an adult woman should provide 2.7 liters of water.
- If you practice an endurance sport, ask for the support of a professional to find out what quantities of water you must take during the exercise; may advise you to alternate water with sports drinks that contain electrolytes.
Warnings
- Increasing the amount of water you drink means you need to use the bathroom more frequently, so make sure you have one nearby.
- Drinking too much water can have adverse health effects, including an imbalance in electrolytes, kidney disease, and sometimes even death. Do not consume excessive amounts of water and do not replace normal meals with water without making sure that you maintain the necessary level of electrolytes in the body.
