Sip Tips: 5 Ways to Use Water for Weight Loss

NEW YORK, Jan. 25, 2016 (GLOBE NEWSWIRE) -- You've probably already heard that drinking water helps you lose weight, but do you know why? Research suggests that drinking 8-to-10 glasses of water (8 fluid-ounces each) a day can boost metabolism and suppress appetite. Here, how to optimize water's weight loss potential:

-Make H2O your beverage of choice. Thanks to sugary sodas, juices, alcohol, and other beverages, Americans typically ingest about 500 liquid calories a day. Replacing those fluids with water not only helps your body stay hydrated, it can save calories and money and even help protect and clean your teeth.

-Jazz it up. If you think water tastes boring, add a slice of lemon. A glass of water with lemon is a recipe for successful weight loss because of pectin fiber, which can help reduce hunger.

-Bottoms up before a meal. Researchers from the University of Birmingham looked at 84 obese people over a 12-week period. About half the participants drank 500 ml of water 30 minutes before their main meals. The other half were told to imagine they had a full stomach before eating. After the 12-week program, both groups of study participants lost a bit of weight. But those who drank before all three meals lost an average of roughly 2 pounds more than non-drinking group. The weight/water connection? Drinking water fills you up, and that feeling of fullness helps you eat less.

-Add some ice. In a study published in the Journal of Clinical Endocrinology & Metabolism, researchers found that drinking around 500 ml of cold water can boost metabolic rate (the rate at which calories are burned) by 30 percent. A body will burn about 24 calories trying to heat the ingested water, which means drinking about 2 liters of cold water per day increases energy expenditure by nearly 100 calories.

-Consider your body size. Most nutritionists recommend drinking eight 8-ounce glasses of fluid (not only water) a day. However, the amount of water you need depends on your size, weight, and activity level. If you're working out regularly, you might need to drink even more water. On the other hand, you have to drink less water if you drink other beverages like herbal tea. How do you know if you're drinking enough? If your urine is clear or very light yellow in color, you're well hydrated.

Luiza Petre, M.D (backlinkhttp://www.mediweightlossclinics.com/locations/manhattan/physicians-and-staff/). is a cardiologist and medical director for three Medi-Weightloss Clinics.

Medi-Weightloss Clinics (backlink http://www.mediweightlossclinics.com) offer individualized, physician-supervised programs that balance education, appetite management and activity to support weight loss goals and long-term weight management

Contact: Luiza Petre, M.D., 917-553-2700

References:
http://onlinelibrary.wiley.com/doi/10.1002/oby.21167/abstract
http://www.eurekalert.org/pub_releases/2010-08/acs-ctc080910.php
http://www.ncbi.nlm.nih.gov/pubmed/14671205
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3809630/
http://iom.nationalacademies.org/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx