science proves water aids weight loss

Dietitians and nutritionists have over the years continually recommended that individuals, especially those who are on a weight loss program of diet and exercise should endeavor to drink at least eight glasses of water a day. This water intake was mostly recommended to help individuals lose weight as water was believed to help in the suppression of appetite and increasing of body metabolism.

However, so many people simply doubt the effectiveness of water in helping them lose weight as very few believe that losing weight can be that simple and cheap. Well, and interestingly for any doubting Thomas out there, science has finally come to incontrovertibly prove that nature’s "magic elixir", water, is actually effective in helping people lose weight.

For instance, several published studies have shown interesting patterns of food intake based on the water composition of foods. In one of such studies, subjects were placed on either food with a high concentration of water, such as a soup of a stew, or the same solids prepared as a casserole, with water to supplement the meal. Notwithstanding the fact that in both instances the total amount of water and solids were the same, subjects who had water incorporated into their food source consumed fewer calories.

In another related study, it was found that eating foods with low energy density (i.e. foods that contain higher concentrations of water) was a much more successful strategy in helping dieters lose weight than attempts to merely limit portion size. This study indicated that lower-fat foods are generally low-energy-density foods – meaning that they are higher in water with very low concentration of calories. These foods therefore produce sensations of satiety without unduly limiting the amount of food that is ingested while reducing the overall energy density of the diet itself thereby helping people to lose weight in the long run.

Although the above studies were not definitive, they do however point to the fact that foods with a high concentration of water, such as soups, stews, or salads, may actually be very useful in helping dieters lose weight by providing satiety with low levels of energy intake.

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On a more scientifically definitive note, we would like to consider the first randomized controlled intervention trial research results recently released at the 240th National Meeting of the American Chemical Society (ACS) in Boston that indicated that drinking two glasses of water before each meal can help individuals lose more weight.

Scientist, Brenda Davy, Ph.D., of Virginia Tech in Blacksburg who was senior author of the study, announced in a media statement that "We are presenting results of the first randomized controlled intervention trial demonstrating that increased water consumption is an effective weight loss strategy."

Continuing, Dr. Davy noted that "We found in earlier studies that middle aged and older people who drank two cups of water right before eating a meal ate between 75 and 90 fewer calories during that meal. In this recent study, we found that over the course of 12 weeks, dieters who drank water before meals, three times per day, lost about 5 pounds more than dieters who did not increase their water intake."

Dr. Davy also explained that over the years, folklore and anecdotal experiences as well as some previous researches have suggested that drinking more water might actually promote weight loss. However, it was also noted that prior to this study, there had never been any scientific "gold standard" evidence from a randomized and controlled clinical trial, that compared weight loss among dieters who drank extra water before meals and those who did not drink.

The study by Dr. Davy was conducted with 48 adults aged between 55 and 75 years who were divided into two different groups. While both groups ate a low-calorie diet during the study, one group drank 2 cups of water before their three meals each day for the 12 weeks periods but the other group of subjects did not. At the end of the 12 weeks, the group that drink water before their meals had lost about 15.5 pounds, while the group that did not drink water lost about 11 pounds.

The idea behind the "water cure" according to Dr. Davy may be that water containing zero-calorie simply fills up the stomach leaving less room for food. The feeling of satiety created thus results in the consumption of fewer calories and the addition of fewer pounds.

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The researchers also noted that drinking plain water is much more beneficial for those who want to lose weight by drinking water than using sodas and other sweetened beverages that are calorie-laden as substitutes for water. The additives in these beverages contribute to weight gain; therefore dieters will do better in their weight loss efforts by drinking either pure "plain" water or fresh fruit and vegetable juices.

Besides these studies, several other studies have in one way or the other shown that since the feelings of hunger and thirst go together, drinking water can help people lose weight by substituting food with water. This has been found to help suppress appetite and prevent overeating.

However, it is important to note that how much weight you lose when using drinking adequate water as a means of losing weight depends collectively on how much water you drink (making sure that you drink enough), how much exercise you engage in, and how healthy your diet is.

Drinking at least eight 8-ounce glasses of plain water each day helps to keep you properly hydrated, reducing the feelings of hunger and causing you to eat less while also boosting your metabolism.

The resolve therefore to incorporate drinking plenty of water on a daily basis into your general lifestyle and your weight loss program if you are particularly trying to lose some extra pounds, may be the key to that healthier, leaner, and sexier body you’ve always dreamed of.