What you choose to spin during the day can be beneficial (or completely sabotaged). weight loss efforts.
“Often people are eating healthily, but they don’t think about their drinks,” he says Roxana EhsaniMS, RD, CSSD, LDN, registered dietitian nutritionist and National Media Spokesperson for the Academy of Nutrition and Dietetics. “They may be drinking multiple sodas a day, juices and flavored drinks that all contain carbohydrates and sugars, which add up to calories over time.”
On the flip side, if you do healthier drink optionsYour weight loss can take a positive turn.
“When you eliminate high-calorie drinks from your day, you may see a rapid weight change by cutting out any high-calorie beverages that you tend to drink a lot of each day,” says Ehsani.
And the best drink you can have for weight loss is water.
“It’s the one drink I’d say we need more of that’s completely free, accessible, with no calories, added sugar, or added flavors – and that your body needs more than any other drink out there – it’s water,” says Ehsani.
how water helps you lose weight
There are many reasons you should be flowing more water.
“First of all, our bodies are made up mostly of water, so we need it every single day,” says Ehsani. “It’s essential to our overall health and well-being. It helps move things along! It removes waste from your body through your digestive tract and can help prevent constipation. It can help you debloat,” she says .
And specifically for weight loss, there is scientific evidence to support its benefits.
“Studies show drinking enough water will help you lose weight, because it can prevent you from overeating,” says Ehsani. “If you are dehydrated and eating a meal, you are more likely to become thirsty and continue keep eating, while you eat. you are thirsty.”
She adds that studies have found that too those who drank water before meals ate less at meal timesbecause adequate water intake has been found to reduce appetite in older adults.
How much water to drink to take advantage of its weight-loss-supporting benefits
So how much do you need? Of course, you probably heard that it is eight glasses a day, but the recommendation is actually more than that.
“US National Academies of Sciences, Engineering and Medicine 11 ½ cups a day is recommended for women and 15 ½ cups a day for men,” says Ehsani.
If you’re nowhere near that number, Ehsani recommends starting slow and working your way up.
“Only drinking four or five cups now? Make a goal of at least six glasses a day and set reminders around your home and workplace to remind yourself to drink,” she says. “Have it sitting on your work desk, and set a calendar or see reminders. Download an app that helps you remember and tracks your cups of water per day.”
She notes that you can check the color of your urine to see if you’re drinking enough.
“If it’s dark like apple juice, it’s an indicator that you’re dehydrated and need to start drinking,” says Ehsani.
And think back to the last time you went to the bathroom.
“Was it more than 4 hours? You’re probably dehydrated,” she says. “Individuals are hydrated by using the restroom every two to four hours.”