Does Drinking Water Help with Weight Loss? The Science Behind It and How to Apply It Properly

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Water is an essential element, making up about 60% of the human body weight. Not only does it help maintain health, but it is also widely believed to be an effective solution for weight loss. But is this really true?

Experts suggest that water can support weight loss through several natural mechanisms of the body. First, water helps enhance metabolism. A study published in The Journal of Clinical Endocrinology & Metabolism found that drinking 500ml of water can increase the metabolic rate by as much as 30% within 10 minutes of consumption.

Additionally, water plays a role in reducing appetite. According to research from the University of Virginia, drinking water before meals helps reduce calorie intake by approximately 22%, equivalent to a weight loss of 2kg over 12 weeks without changing the diet.

“Drinking a glass of water before meals not only helps you feel fuller but also aids in effective portion control,” said Professor Amanda Daley, a medical expert at Loughborough University (UK).

Research from Obesity Journal in 2022, involving 1,200 adults in a 12-week weight loss program, showed that drinking enough water daily not only helps control weight but also reduces visceral fat—a type of fat linked to the risk of cardiovascular diseases.

However, not all studies are entirely in agreement. Dr. Sarah Smith from the University of Melbourne emphasizes:

Drinking water is just a supportive measure. For sustainable weight loss, it should be combined with a balanced diet and regular exercise

How you drink water also plays a crucial role. Experts recommend that women should drink about 2.7 liters of water per day, while men need about 3.7 liters per day. Some optimal times to drink water include right after waking up to stimulate digestion or 30 minutes before each meal to control food intake.

Nowadays, many trends related to drinking water are becoming popular, from the hydrotherapy method—combining water intake with cold water baths to improve circulation—to detox water made with fruits and herbs. These methods not only support weight loss but also offer skin beauty benefits.

However, experts advise caution when adopting these methods. Dr. Emily Johnson from Harvard University shares:

“Water is an effective support tool, but it cannot replace a healthy lifestyle and a proper diet,” nutrition expert Lisa Young concludes.