Drinking lots of water can be a powerful tool in the dieter's dictionary for weight loss. Water can help increase metabolism, suppress appetite, as well as help remove water content from your body. Drinking the recommended amount of water of 8–10 glasses a day may be difficult, but with real effort, you will soon be able to use water for weight loss.
Step
Method 1 of 4: Increase Water Consumption
Step 1. Drink water throughout the day
Drinking water throughout the day can help keep you feeling full without having to consume high-calorie drinks such as milk, milk tea, juices, and snacks that can add to your weight. You may also eat less when you have a snack, because you are already feeling full. Reducing daily calorie consumption can speed up your weight loss process.
- If you don't like drinking water, try drinking some flavored water. Buy bottled water with a certain taste to get drinking water with a more delicious taste.
- To find out more options for enjoying water, read the article on how to like drinking water.
- Set an alarm to remind you to drink water throughout the day. That way, you won't forget. This method will also get you used to drinking water more regularly.
- Have water near you. Always have a water bottle near you will make it easier for you to drink more. Purchase a refillable water bottle and always have water nearby at home, at work, or when traveling.
Step 2. Drink a glass of water before each meal
Feeling full will make you eat less, which means less calorie intake to improve your weight loss results.
- If you drink water before meals to promote weight loss, don't forget to monitor the amount and calorie intake in your diet as well. Avoid drinking water but still eat a plate full of high-calorie foods.
- Drink a full glass of water before, during, and after meals to aid digestion and speed weight loss with water. Water will help your body break down and absorb nutrients.
Step 3. Replace sugary drinks with water
Instead of drinking soda, alcoholic beverages, smoothies, or other high-calorie drinks, just grab a glass or bottle of water. Replacing high-calorie drinks with low-calorie drinks will help you to lose thousands of calories each day, which will further aid your weight loss.
Step 4. Adjust alcohol consumption with drinking water in equal amounts
Drinking water to adjust alcohol consumption should not reduce the amount of your daily drinking water intake. Any amount of water you drink for this purpose should be added to your target daily water intake.
Step 5. Drink water and reduce salt intake to reduce water content in the body
Reducing the amount of salt you consume can help you reduce the water content in your body quickly, especially when combined with an increase in your daily drinking water intake.
- Pay attention to the sodium content on food labels. Some foods that don't seem to contain much salt may be high in sodium.
- Try other flavorings and seasonings in place of salt to add flavor to your food. Fresh herbs or garlic have no bad health effects and can be added to flavor a variety of foods.
- The sodium content in canned and frozen vegetables is likely high, because sodium is used as a preservative. Buy fresh produce as often as possible.
- If a brand offers a low-sodium option, buy that one. It's an easy way to enjoy the food you love without having to add too much salt.
- Look at the nutritional information in a restaurant before eating out. Food and drinks sold in restaurants contain a lot of salt, even if you don't think so. Many restaurants today list nutritional information on the internet.
Method 2 of 4: Try a Water Detox Diet
Step 1. Try to go on a short detox diet using water infused with vegetables and fruits (infused water)
Buy some fruits and vegetables to soak in the water, such as cucumbers, strawberries, mint leaves and other herbs, various citrus fruits, apples, and pineapples.
- Consider buying a water container with a lid such as a mason jar or tumbler that comes with a straw. You can make drinks in all the containers at once and store them in the refrigerator.
- The vegetables and fruit you use should be as fresh as possible, as should the water. If the vegetables and fruit have started to age, throw them away and buy new ones.
Step 2. Determine how long you will be on the detox diet
Following this diet for too long can have negative effects, because your body doesn't get all the nutrients it normally does, such as fiber and protein. The best time span for this diet is a week or less.
- Be sure to check with your doctor before trying this diet. If you have restrictions on your diet, this may not be the right way to lose weight.
- If you feel tired or dizzy, stop this diet and return to your normal eating habits. Your general health is more important than losing weight fast.
Step 3. Put the sliced fruit and vegetables in the water and refrigerate it for a few hours
You can make each jug of the fruit and vegetable combination you like, or make a variety of combinations in separate servings at a time. Experiment and find the flavor mix you like best.
- Be sure not to add sugar or other sweeteners, although you may be tempted. If you want to add spices like cinnamon or nutmeg, this is not a problem. But avoid ingredients that can increase water retention, such as sodium or other ingredients that contain calories.
- Peel the orange peel to avoid the bitter taste.
- Do not drink this infused water after three days, because the vegetables and fruit may have rotted and fermented in the water. It is best stored in the refrigerator, although it can also be stored at room temperature for one day.
Step 4. Drink at least 1.9 liters of water according to the recommended amount
Do not drink in one gulp, but drink one cup at a time in 9-10 drinks. It is necessary to replace fluids that have been lost from the body throughout the day. Drink more water if you can, 1.9 liters is the minimum.
- It may be best to go on a detox diet when you are free from work and other duties, so that you can focus solely on drinking as much water as possible as fresh as possible. If you can't do that, try dieting on the weekends when you spend most of your time at home.
- You will urinate frequently during this time. Rest near the bathroom so you don't have to go looking around when you need to pee.
Step 5. Eat foods that contain lots of water while dieting
When you eat, look for foods that contain high amounts of water. Vegetables and fruits are the right choice. Try watermelon, strawberries, zucchini, peaches, tomatoes, cauliflower, pineapple, eggplant, or broccoli. If you must eat meat, eat low-fat meats such as chicken or turkey, rather than red meat or pork.
Combine a calorie-restricted diet and a drinking water diet. Drinking 500 ml of water before each meal, and limiting your daily calorie intake (1200 calories for women and 1500 calories for men) can speed up your initial weight loss, and help dieters successfully maintain weight loss for up to a year
Step 6. Remember that this is not a long term solution
While this diet may be able to help you lose weight quickly, if your general lifestyle doesn't support a healthy lifestyle, you're likely to gain weight again.
Method 3 of 4: Following a Water Fast
Step 1. Decide how long you want to fast
Generally, a few days is sufficient. If you don't think you'll be able to live that long, try fasting for 24 hours at first. If at the end of the 24 hours you feel you can continue, you can continue again.
- Keep in mind that this is only a temporary option to try and lose weight fast. If you are unable to complete the water fast, you can stop and continue eating as usual.
- Fasting with a certain time lag. Fast for a short time, then try again a few weeks or a month later.
Step 2. Check with your doctor
You should not go on this fast if you have dietary restrictions or health conditions that could harm your health, such as diabetes or if you are breastfeeding. The risk is not worth it. Look for other ways to lose weight if you can't fast.
- If you are unable to fast fully, try replacing one or two meals with water only, and eating a low-calorie dinner to speed up your initial weight loss.
- Be aware because this diet may leave negative effects such as lack of protein and fiber during the diet. This can result in low energy levels and poor gastrointestinal health. Consider this before you start fasting.
Step 3. Eat light meals for a few days to prepare the body for fasting
Increase your water intake, eat more fruits and vegetables, low-fat meats, and brown rice.
Avoid adding salt to your diet as this can actually hinder the elimination of fluids from the body, and this is not what you want
Step 4. Don't exercise
Even if you want to lose weight, and exercise is a way that can help you achieve this goal, avoid exercising while fasting. The expendable energy and fluid loss from sweating during fasting is too much for your body.
Step 5. Continue fasting
Drink only water for breakfast, lunch, and dinner throughout the day when you feel hungry. Pay attention to your body while fasting. Watch for signs of hunger. If you feel dizzy, drink some seltzer tea or water to help calm your body, and restore your energy.
- You can also use 15 minutes of meditation during fasting. Focus on your emotional health, and clear your head of unwanted thoughts and feelings. Read this article for more tips on meditation
- Consider taking herbal supplements or looking for safe additives to balance your electrolytes. Although water fasting does not allow the use of sweeteners or solid foods during fasting times, supplements of prunes or natural salt are often recommended to prevent water poisoning.
Step 6. Re-incorporate solid foods into your diet
Try to eat like before fasting to gradually restore the body's energy. Eat raw fruits and vegetables, low-fat meats, brown rice, and keep your water intake up.
Part of the weight you lose is your muscle mass. Thus, weight gain of up to a few kilograms after a water fast is normal. Do not be disappointed and assume that water fasting does not give results. Maintain other healthy habits such as a healthier diet and regular exercise to maintain your weight loss
Method 4 of 4: Other Weight Loss Solutions
Step 1. Try a green tea diet
This diet only requires you to drink 240 ml of green tea four times a day, when you wake up and each time before eating. Tea will increase the antioxidant content in your body and help you feel full before eating, thereby reducing your portion size.
- Drink tea instead of a snack. The increase in fluids will help you lose weight at the same time you cut calories from food.
- Continue to drink plenty of water throughout the day. Green tea actually dehydrates your body. To avoid this, drink the usual amount of water along with the tea.
Step 2. Try a fruit juice diet
This is a great and easy way to add vegetables and fruit to your diet. Look for a juicer or blender that can grind food into a smoothie. You may choose to drink only fruit juice during this time, or replace one or two of your meals with healthy smoothies, especially at breakfast and lunch. Try and stick to this diet for one week.
- Make sure to focus not only on fruit, but vegetables as well. Green leafy vegetables such as kale and spinach are perfect for use. Add apples to sweeten your smoothie if you don't want to just use vegetables.
- Prepare a healthy dinner of raw vegetables and low-fat meat. Eating lots of unhealthy foods will hinder your efforts while dieting.
- If you feel hungry, drink juice, water, or eat a snack such as almonds or dried fruit to overcome it.
Step 3. Incorporate clean eating into your diet
This diet is mostly composed of foods free of preservatives and other additives. Include fresh fruit and vegetables, organic foods, and stay away from any artificial ingredients like sweeteners and colorants. That way, you can make sure to only eat healthy foods in their most natural form, which is healthiest for you.
- Always read product labels to check the ingredients. If something sounds weird to you, find out. It's possible that it's a technical term for something that's known to be good and harmless. If the ingredients list contains a lot of unfamiliar terms, avoid buying them.
- Shop at the farmer's market or traditional market. This is the best place to find food in the form that is closest to its natural state.
- Grow your own vegetables and fruit. There is no food more natural than home grown food. Try growing your own fruit and vegetables in an effort to keep an eye on what goes into your body.
- Prepare your own food. Look for recipes for salad dressing, ice cream, or even baby food to help you determine what your family is eating.
Step 4. Make lifestyle changes that promote healthy living
Exercise and healthy eating are the most effective ways to lose weight while keeping it off. Talk to your doctor or dietitian to help you learn from mistakes you may make and develop a healthy lifestyle you can follow.
- Avoid crash diets as they will only give you temporary results. The best option is to learn healthy habits for the long term.
- Be patient when trying to lose weight. Losing a large amount of weight quickly doesn't mean you can keep it off for a long time. Focus on a healthy lifestyle rather than on fast weight loss.
Tips
- Increasing water intake or a water diet will be the best way to accelerate weight loss when done in conjunction with exercise and a healthy balanced diet.
- Alternatively, you can go on a water diet that emphasizes increasing water intake without needing to exercise or change your diet to lose weight. Although this diet is quite risky if your intake of minerals and electrolytes is not enough, this diet does not cost anything at all and is quite easy to follow. For some, this diet provides quite noticeable weight loss results.
- Research shows that the relative and absolute amount of daily water intake can improve weight loss outcomes among dieters. Try increasing your daily water intake to reach or exceed the recommended daily amount. The recommended daily water intake is generally 3.7 liters for adult men and 2.7 liters for adult women from all types of fluid sources (drinking water, other beverages, and food) each day.
- If you are an endurance athlete, seek the opinion of a healthcare professional about the appropriate amount of water to drink during exercise; he or she may advise you to alternate between an electrolyte-containing sports drink and water.
Warning
- Increasing your fluid intake may also cause you to urinate more frequently, so have a bathroom that you can reach regularly.
- Drinking too much water is possible, resulting in electrolyte imbalance, kidney damage, and even death. Do not drink too much water or replace food with water without carefully replacing the body's electrolytes.
