What you choose to sip throughout the day can be beneficial (or completely destructive) weight loss efforts.
“Usually people are eating healthy, but not thinking about their drinks,” says Roxana EhsaniMS, RD, CSSD, LDN, registered dietitian and National Media Spokesperson for the Academy of Nutrition and Dietetics. “They may be drinking a lot of sodas, juices, and flavored drinks each day, which all contain carbohydrates and sugars, which add up calories over time.”
On the other hand, if you are healthier Drink selectionYour weight loss can take a positive turn.
“Once you eliminate calorie-rich beverages for the day, you can quickly notice a change in weight simply by cutting out any calorie-containing beverages that you tend to drink,” Ehsani adds. much every day.
And The best drink you can have for weight loss is water.
“A drink that I would say we need more than something that is completely free, easy to use, has no calories, added sugar or added flavor — and your body needs more than any other drink,” says Ehsani. anything else – it’s water”.
How does water help you lose weight?
There are so many reasons you should sip more water.
Ehsani adds: “First of all, our body is mainly composed of water, so we need it every day. “It’s essential for our overall health and well-being. It helps move things around! Removes waste from the body through the digestive tract and can help prevent constipation,” she says. help you lose weight,” she says.
And especially for weight loss, there is scientific evidence to prove its benefits.
“Studies show that “Drinking enough water will help you lose weight, as it can prevent you from overeating,” says Ehsani. just thirst. “
She added that studies have also found that people who drink less water before meals than during mealsBecause drinking enough water can reduce appetite in the elderly.
How much water to drink to gain weight loss benefits
So how much do you need? Of course, you’ve probably heard eight drinks a day, but the real recommendation is much more than that.
“US National Academies of Science, Engineering, and Medicine Ehsani says: recommends 11 ½ cups a day for women and 15 ½ cups a day for men.
If you’re not near that number, Ehsani recommends starting slowly and working your way up.
“Only four or five drinks now? Make it a goal to drink at least six cups a day and put reminders around your home and work to remind yourself to drink,” she says. “Put it on your desk and set a schedule or view reminders. Download an app that helps you remind you and keep track of your water cup each day.”
She notes that you can also check the color of your urine to see if you’ve had enough.
“If it’s dark like apple juice, it’s a sign that you’re dehydrated and need to start sipping,” says Ehsani.
And think back to the last time you went to the bathroom.
“It’s been over 4 hours? Maybe you’re dehydrated,” she added. “Shydrated people are using the toilet every two to four hours.”