Can I Drink Water While Trying to Lose Weight? How to Consume Water Effectively During Weight Loss?

With the improvement of living standards, the number of people who are overweight is increasing. Therefore, more and more people are starting to lose weight, both men and women. During the weight loss process, apart from appropriate exercise, dietary control is also essential. Many people are particularly cautious about their water intake during weight loss. Generally, it is recommended to drink a glass of plain water or diluted honey water in the morning, which can promote metabolism, eliminate toxins and waste from the body, and aid in weight loss.

1. Drinking water early in the morning can help reduce belly fat. When having breakfast, it is advisable to drink a glass of plain water, diluted honey water, or water with added fiber. These types of water can quickly accelerate intestinal motility, helping to eliminate waste, toxins, and metabolites accumulated during the night, thus reducing belly fat.

2. Drinking water before meals can reduce appetite. Many people are not overweight but their stomachs become bloated after eating, resembling a baby's belly. Drinking a glass of water before meals can increase feelings of satiety and reduce food intake. With consistent practice, the appetite will naturally decrease.

3. Sometimes, when sitting, we may notice some excess fat around the waist. This is due to prolonged sitting and consumption of high-calorie foods. In the afternoon, when feeling tired and lethargic, it is especially important to avoid high-calorie foods as this is when the body is more likely to store fat. Instead, one can brew a cup of herbal tea to alleviate fatigue and suppress the urge to eat. The aroma of the herbs can also reduce appetite, preventing excessive eating during dinner.

1. The human body requires sufficient water to maintain normal physiological functions. For every calorie of food consumed, the body needs to ingest one milliliter of water to maintain metabolic balance. Generally, adults need to consume 1.5 to 2 liters of water daily, equivalent to eight glasses (approximately 200 milliliters per glass).

2. A 200-milliliter glass of milk contains approximately 231 milligrams of calcium, 6.7 grams of protein, and various trace elements. Each person needs 800 milligrams of calcium and 80 grams of protein daily. The American Dietary Guidelines recommend drinking three glasses of milk (600 to 750 milliliters) per day. Recent studies have shown that when the body is calcium-deficient, it increases the release of insulin, which promotes fat synthesis and reduces heat dissipation. This results in decreased energy expenditure, increased fat synthesis, and potential weight gain. Additionally, dairy products are rich in branched-chain amino acids, which can reduce fat synthesis. Besides its weight loss benefits, milk and dairy products are also nutritious and consuming two glasses (400 to 500 milliliters) per day is beneficial.

3. The World Health Organization recommends that individuals consume at least five servings of fruits and vegetables daily. Vitamins, minerals, trace elements, and dietary fiber are primarily obtained from fruits and vegetables. Fruits are rich in organic acids and various enzymes that aid digestion. The pectin and fiber in fruits can also promote intestinal motility and reduce the absorption of cholesterol, thereby lowering blood cholesterol levels. Fresh vegetables also contain abundant essential nutrients. It is recommended to consume more than 200 grams of fruits and 400 grams of vegetables daily, with fruits best consumed about one hour after meals.

4. Daily vitamins serve as nutritional backups for the human body. Sometimes, the food we eat may not provide all the necessary nutrients. In such cases, vitamins can help fill nutritional gaps, even for the most careful eaters. Vitamin A is essential for boosting immunity, preventing cancer, and protecting vision. Adults need about 1000 micrograms of vitamin A daily, but excessive intake can be harmful. Foods rich in vitamin A include liver, dairy products, fish, tomatoes, carrots, apricots, and melons.

5. Many people dislike the taste of garlic, even avoiding it in their dishes. However, garlic has excellent weight loss benefits. The essential oil in garlic helps reduce fat, while its sulfur compounds can lower blood cholesterol and protect heart arteries. Corn is also a nutritious food rich in calcium, selenium, lecithin, and vitamin E, which can effectively lower serum cholesterol. Additionally, corn has diuretic properties, aiding in the elimination of water retention, particularly beneficial for those with water retention-related