Fat Loss by Drinking Water

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Can drinking water help in losing weight?  You might be surprised by this simple method.  But, before we proceed, you need to understand some background, the baiscs of BMR, body fat, muscle, total body weight, BMI and calorie.  In fact, a healthy weight management consists of three parameters: fat, muscle and water.  Let us understand the body fat and muscle first.

What is Body Fat, Muscle, Total Weight?  Understand the Body Composition...

BMR is basal metabolic rate, it is the number of calories you body needs or burns when at rest (or another word when you are sleeping).

All foods and drinks have calories, when you eat less calories than your BMR, you lose weight; if more, then you gain weight.

When you are losing weight, you will lose a combination of fat and muscle.  Please take note of:

Weight on the scale and BMI (body mass index) does not indicate a healthy body fat

Man on left:
Muscle Mass 70 kg
Body Fat 26.3%
Total weight 99 kg
Height 1.80 m
BMI 30.6

Man on right: 
Muscle Mass 89 kg
Body Fat 13%
Total Weight 104 kg
Height 1.83 m
BMI 31

The above scan image indicates 2 adults with the same BMI. While their BMI is similar, resulting in the same BMI, the person on the left has twice as much body fat as the person on the left.

For every extra pound of muscle gained in the body uses approximately 50 extra calories a day.  Muscle is denser than fat, so monitoring muscle mass give more accurate understanding of a person's overall compositions in thie total weight and helps in regards to weight management.

If you are on a diet where you are eating less than your BMR, you will be losing fat, but you will also be losing muscle if you are not eating the right combination of foods and eating at the right time.

That is why you may have heard people say that dieting can destroy your metabolism. When you lose muscle, your BMR goes down, and you are forced to eat less and less because your body naturally burns less and less.

Muscle is the source of your metabolism. Keep your muscle at all costs! Your goal is to lose fat, not just the weight.


Fat Loss by Drinking Water - Look Inside to Discover How

To lose fat, water is the key, apart from the proper diet choice and exercise. How does drinking water help in fat loss?

  • It curbs hunger: Water is a natural appetite suppressant. Insufficient fluid can lead to over eating. You brain does not differentiate between hunger and thirst. If there there is a slight dehydration the thirst mechanism may be mistaken for hunger and one may eat when the body is actually craving for water. In another word, when you think you are hungry, your body may in fact telling you that you are thirsty!
  • As most food contains some water, if you don't drink enough water, you may be subconsciously driven to eat more to gain the necessary water supply and as a result, you gain more calories and more weight!
  • Water makes you feel full. Because it is filling and calorie free, water is part of the solutions when it comes to weight loss and maintenance. Water takes up room in your stomach, making you feel full. This means you’ll eat less and feel less hungry.
  • It replaces sugary drinks: A half-cup of fruit juice contains between 45 and 80 calories. Sodas, sugary drinks, shakes are all contain calories. By drinking them, you would be adding considerable number of calories. On the other hand water has zero calories. So, to replace sugary drinks and cut down on your calories, keep a glass of water in your hand and sip it instead of grabbing a mixed drink or any other type of drink.
  • Water boosts your metabolism. The findings are reported in the December issue, 2003 of The Journal of Clinical Endocrinology and Metabolism. The researchers Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight. The subjects, after drinking approximately 17 ounces of water, increases the rate of burning calories by 30% within the time frame of 30-40 minutes.
  • If a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately 5 pounds. Increase metabolism means increase the calorie burn and fat loss. This is how you can achieve fat loss by drinking water.

    Though people may have different opinions about fat loss by drinking water, water can surely curb hunger and encourage you to replace high-calorie drinks, and coupled with the right strategy to lose fat, not muscle, you can achieve a healthy weight loss.


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