Drinking water: An effective strategy for weight loss

Modern people are overweight comparing previous generations due to several reasons. 

An abundance of food, unhealthy marketing for processed foods, less physical workout and certain medications like psychotics and antidepressants.


Due to above reasons we are eating more calories than we normally require thus storing extra calories as fat in our abdomens and critical organs. 

Why is being fat and obese unhealthy?

  • Obesity is the main cause of type 2 diabetes. The probability of getting diabetes shoots up more than tenfold if you are obese. Diabetes causes many health complications from impotence to diabetic coma. Diabetes is the major chronic health concern across the world due to its
  • Obesity increases the risk of hypertension. Obese people need more blood to send oxygen in their bodies which increase risk of hypertension. It is estimated that over 30 percent of hypertension are due to obesity. Even reducing nominal weight can reduce blood pressure quickly. This is the reason why doctor advises people exercise and lower body weight to manage hypertension.
  • Obesity increases the risk of heart diseases that include angina and heart attack. Being obese builds fatty material in your blood vessels. If your arteries in heart get damaged and clogged, it causes heat attack. Recent data shows that belly fat, as calculated by waist circumference greater than 38 inches increase risk of heart diseases.
  • Being overweight increases your risk of obstructive sleep apena. It is a respiratory condition in which breathing is disturbed intermittently while sleeping causing disturbed oxygen supply to the brain while in sleep. It causes many health problems such as loss of memory, poor concentration and hypertension.
  • The risk of cancer is higher increases to 3-4 times for obese people. They have greater risk of getting kidney, pancreatic, breast, bowel and esophageal cancer.The reasons is largely due to the inflammation caused by visceral that surrounding vital organs.
  • Obesity puts more stress on joint surfaces causing damage, being just 8 pounds overweight puts an extra 50 pounds of pressure on your knees which increase pain and worsen the damage.

How can water help reduce calorie intake?

Drinking water before our meals can help reduce your appetite, which in turn cuts back on caloric, helping with weight loss.


According to a study of water and calorie intake, drinking 2 cups of water before meals helps loose weight more than others who did not drink before meals. 

When your stomach is full, it sends signals to your brain to stop eating. if you drink water that can help to take up space in your stomach, leading to a feeling of fullness and act as appetite suppressants.

Some time you may think that you are hungry when you are in fact thirsty. Drinking water before eating can help you unnecessary snack habits.

Drinking water may temporarily increase your body’s basal metabolic rate(BMR) or the number of calories burned while resting. Thus increasing the calorie expenditure.

Water intake and exercise

Each cell in our body, including the mitochondria, needs water to work properly.

Water helps your muscles, connective tissues, and joints to work optimally. It also helps the vital organs like kidney, heart, lungs and other organs to work effectively during and after the exercise.

Without adequate water, the body even on the cellular scale does not have required energy. Dehydration in the muscles causes muscles cramping and spasms.


If your muscles not having required water while exercising it can be lead to injury through strain or tearing. So if you want to reduce weight by doing exercise you need adequate water. and always drink water before, during, and after exercise to avoid dehydration.

Water and Metabolism

A study has found that if you drink 1.5 L more water per day than usual, you can burn an extra 17,400 calories, that is equivalent for a weight loss of approximately five pounds. They also found that you burn 40% of more calorie caused by the body’s attempt to heat the water you drank. 

How to enjoy drinking water?

Drinking water  has many benefits however we all struggle to drink enough water following are few ways we can increase our water intake.

  • Drinking 2 glasses of water during a meal can add extra  6 glasses of water daily while reducing significant calorie intake. 
  • Sometimes we are thirsty and we mistakenly believe we are hungry so drinking water reduces harmful snacking habits thus reducing calorie intake. 
  • We can drink vegetable and chicken soup for hydrating and are packed with nutrients.
fresh juice
  • Fresh juice can be really nice hydrating agent apple juice is 90% water and tastes amazing add with other veggies to make filling and nutrient dense smoothie.
  • Green and black tea is a good source of water and good for health.
  • Eat foods high in water contents like watermelon, cucumber and green vegetables.
  • Drinking  glasses of water immediately after waking up is an excellent habit because in the morning we are always dehydrated and need water to increase our metabolism.
  • I would strongly discourage drinking soft drinks since they have very high sugar and calories.  Unless we are doing physically demanding work that needs immediate sugar surge for survival and there is no other alternative.

What  happens when our body receives adequate water for optimal functioning.

  1. The working of the endocrine glands is improved.
  2. Unintended water retention in the body is lost.
  3. Fat is used as fuel by the liver.
  4. A desire to drink water returns.
  5. Quick  feeling of hunger reduces.

Drinking less water increases body weight through water retention, reduces metabolism and reduces energy. 

Drinking more water is not highly desirable, so drink more water and live a healthy life.

Moreover, it could help you reduce weight if you strategically drink it before and between your meals . 

Drinking lemon is an amazing source of health

  • Water is the best beverage for hydration, but some people don’t like the taste of it on its own. Adding lemon enhances water’s flavor, which may help us drink more.
  • Citrus fruits like lemons are high in vitamin C, a primary antioxidant that helps protect cells from damaging free radicals.  Vitamin C decreases risk of cardiovascular diseases , strokes and helps lower blood pressure.
  • Research has shown that antioxidants found in lemons significantly reduces weight gain in lab mice. In these studies, the antioxidant also reduces  blood glucose levels and improves insulin resistance, the two main reasons for development of  type 2 diabetes. While these results are not confirmed in humans, anecdotal evidence is strong that lemon water reduces weight and diabetes. 
  • Vitamin C found in lemons should help reduce skin wrinkles, dry skin, and damage caused by  the sun rays. Adequate water helps skin moisture, since dehydrated skins are more prone to wrinkles. 
  • Lemon juice contains a lot of vitamin C which helps the immune system. Thus helping the body to fight against infectious diseases and even reducing cancer.
  • Studies suggest that drinking lemon water helps in avoiding kidney stones. It appears to be a useful strategy alongside conventional therapy. Kidney stones are a buildup of minerals that collect in the kidneys. They are usually made up of calcium oxalate and the best treatment is a compound known as citrate.
How to make lemon water

In order to reap the health benefits of lemon water, you need to drink it daily. When making lemon water, always use fresh lemons. To make lemon water, squeeze half a lemon into 8 ounces of warm or cold water. 

Celebrities drinking lemon water

“I try to take care of myself, drinking at least a gallon of water with lemon a day.” —Beyoncé

“The first thing I do is have hot water with lemon and probiotics.” —Naomi Campbell


Drinking water is a much healthier drink than beverages, such as regular soda and sweet tea. It’s also lower in calories and carbohydrates than fruit juices. So drinking it is healthier and promotes well being.

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