Although you can't lose fat (especially in the abdomen) just by drinking water, you can still do it to lose total body weight as a whole. Drinking enough water every day can indeed help you lose permanent fat, however, there really is no shortcut to losing weight. Fasting with only drinking water may shed a few pounds in a short period of time, but remember: the weight will come back right back up once you stop doing it.
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Method 1 of 2: Drink Water to Help Lose Weight Permanently
Step 1. Drink enough water to make you feel full
Do it every day. The Mayo Clinic recommends 9 glasses of water daily for adult women, and 13 glasses of water daily for adult men. In addition to maintaining health and meeting the body's fluid needs, drinking lots of water can also prevent the body from mistaking and assuming that thirst signals are signals of hunger. By drinking enough water to fill your stomach, you can trick your body in the opposite way, by making it think your stomach is full of food, when in fact it is only filled with water, which contains absolutely no calories.
- Remember, the amount of water consumption above is a general guide. The required level of water consumption varies, depending on your weight and the type of activity you are doing.
- Bring a bottle of water with you when you travel so you can sip water any time you want throughout the day.
- You need to know how much water the bottle can hold. Make sure to refill the bottle several times a day, so you can reach your target amount of water consumption.
- If you are hungry, drink a glass of water and wait for ten minutes. If you still feel hungry, have a light snack. However, usually a glass of water can resist the body's desire to eat a snack.
Step 2. Replace calorie drinks with water
One of the easiest methods to cut the number of calories that enter the body each day is to stop drinking calorie drinks. The type of energy drink you drink to get started, the soda you drink at lunch, and the beer you drink with friends after work - all contain calories that have absolutely no nutrition. All of this, with calories from food, will only make you gain weight.
Having a small amount of alcohol with friends may be an important part of social life, but you should make sure not to overdo it. Drink water in between to meet the body's fluid needs and prevent excessive calorie consumption from alcohol. Try to alternate between drinking alcohol and water, in a 1:1 ratio
Step 3. Try drinking tea and coffee
If you are one of the many individuals who always find it difficult to start activities in the morning, don't worry! Experts recommend the consumption of tea and coffee combined with the habit of drinking water every day. If you have always relied on energy drinks before, you can replace them with drinks that contain caffeine without any additives, as a better alternative to relieve sleepiness in the morning.
- Don't add more calories through unnecessary things in caffeinated drinks. A cup of Frappuccino or caramel latte is full of added sugar and calories from whipped cream, milk, and flavoring syrup. On the other hand, a plain cup of coffee only contains 2 calories and is fat free!
- You should know that your body still has to digest caffeine, and that metabolism requires water. So, make sure you drink enough water to speed up the metabolic process.
Step 4. Flavor the water using fruit
If you miss a drink that has a taste that you often consume to support your daily activities¬¬, you can make your own drink without added calories and sugar. Cut up your favorite fruit - lemons, strawberries, cucumbers - and immerse them in water in a large pitcher. Then, put the teapot in the refrigerator. After a few hours, the water will absorb the fruit flavors. You've got a low-calorie drink with great taste.
Step 5. Sip some water between meals
Water can ensure that the kidneys are functioning properly, which will help the body digest food. In addition, drinking a little water between meals can also prevent overeating. It takes the body 12 to 20 minutes to realize that its hunger has been satisfied. If you eat too fast, you will eat far more food than you need.
People who eat fast often feel sluggish and full after eating. If you take a sip of water every time you chew your food, you are prolonging your meal and giving your brain time to process that your stomach is full
Step 6. Drink water before and during exercise
Research shows that drinking water can increase the body's metabolic processes, so the body can burn calories at a slightly higher rate than usual. These upgrades are not rapid, but they are meaningful and can be triggered easily! Experts estimate that if you increase your water consumption by drinking an additional 6 glasses of water every day, you can lose an extra 2 kilograms in one year.
Make sure you drink enough water to replace body fluids that are lost when sweating during exercise. If you don't drink enough water, your body can become dehydrated, which can lead to many threats to your health
Method 2 of 2: Fasting with Water Diet to Lose Weight Quickly and Temporarily
Step 1. You must understand that fasting by drinking only water will not give permanent results
Fasting by drinking only water is fasting that is done by not eating or drinking anything except water for a predetermined period of time. This process will indeed lose weight very quickly because the body does not consume any calories through food. However, the weight lost after fasting will come back up if you eat again. In fact, because the body's metabolic processes slow down to deal with the lack of energy normally supplied by food, you may gain more weight than you lost initially if you start eating again.
- If you are trying to lose weight permanently, you need to drink lots of water along with a balanced diet and exercise regularly.
- However, if you need to lose just a few pounds for a specific event, fasting by drinking only water may be a quick solution for you.
Step 2. Consider limiting health factors before you try to fast only by drinking water
Amazingly, the human body is very strong and can survive long periods of time without consuming food - as long as its water needs are met. Fasting for just a few days won't harm most people as long as they drink lots of water - maybe you just need to do it to trick your stomach and make it think you've eaten something.
- However, some people who have certain medical conditions should not fast under any circumstances at all. For example, people with diabetes must regulate their blood sugar levels by adjusting their diet throughout the day. So, consult a doctor before you start fasting.
- The elderly, children, pregnant or nursing mothers, as well as people who have chronic diseases should not fast.
- Healthy people will even feel the negative side effects of fasting. When you stop eating, your body has no source of energy. As a result, you will feel dizzy and tired. Perhaps, you will also feel nauseous and have difficulty defecating. Then, obviously, you will feel very hungry.
- You can consider doing a body cleanse by focusing on eating clean foods, such as low-fat protein, fruits, vegetables, nuts (such as cashews and almonds), as well as sources of complex carbohydrates such as brown rice, sweet potatoes, and nuts. quinoa grains for at least 48 hours.
Step 3. Fast only for a few days
On the internet, you may learn that the recommended period of fasting by drinking only water is 21 or 30 days. However, this is very dangerous to health if you do not do it directly under medical supervision. If you decide to fast, only do it 3-4 days before the event you want to attend. More than that, you will feel very dizzy and tired, so that it can be troublesome for yourself and others when carrying out daily activities.
Step 4. Fast for a time that doesn't make you feel stressed
If you have work to do within a certain deadline or plan to take a road trip, don't fast. Side effects of fasting can hinder the ability to concentrate, so your performance at work will be poor or you will be endangering yourself while driving a car.
Also do not exercise while you are fasting, because you do not have excess calories in the body to burn. This way, exercising will only make your condition worse! Ideally, you should fast at relaxing and stress-free times, which are times where you can lie down
Step 5. Break your fast before attending the event you wish to attend
Of course you want to look good on the day, not look tired, dizzy, and nauseous! Don't eat fatty foods right away; This kind of food can cause indigestion after fasting. Alternatively, eat healthy low-fat foods, such as vegetables and fruit, to restore energy and prepare for your big event.
What Can You Expect Realistically?
- At first, you can lose a lot of weight by consuming more water, but losing 1 pound per week is a more realistic amount of weight loss.
- Chances are, the weight in some parts of the body besides the stomach can also go down, such as the arms, hips, and thighs.
- Drinking more water is a good first step; however, you may still have to go along with it by making some changes to lose weight, such as counting calories and exercising.
- The process of losing a significant amount of weight may take a lot of time. Be patient because you are actually making positive changes to your lifestyle and diet.
