How to Lose Belly Fat By Drinking Water

Although it is not possible to lose belly fat just by drinking water, you can use water for overall weight loss. Drinking enough water every day can help you lose a few kilos in the long run, but there aren’t any shortcuts to quick weight loss. Fasting for water weight loss can help you lose a few kilos in the short term, but you should be careful because as soon as you stop fasting, you will quickly return to your old weight.

Table of Contents

Drink water to support long-term weight loss

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Drink water every day to provide enough water for the body. ^{[1] X Research Source} The Mayo Clinic recommends that adult women drink 9 cups of water a day, and for men, 13 cups. ^{[2] X Trusted Source Mayo Clinic Go to the source} This method not only helps you stay hydrated and healthy – it also prevents your body from confusing thirst with hunger. If you drink enough water that you feel full, you can trick your body into thinking it’s full of food when in fact it’s just filling up with zero-calorie water.

Remember that this is a general guide only and the amount of water your body needs will vary depending on your weight and activity level.
Carry a water bottle with you so you can drink water during the day.
Know the capacity of your water tank, and make sure you drink enough water throughout the day by the number of times you have to add water to the tank.
If you feel hungry, you can drink a glass of water and wait for 10 minutes. If you still feel hungry, you can have a snack. However, you will notice that that cup of water can suppress your appetite.

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Replace calorie-laden drinks with plain water. ^{[3] X Source of Research} One of the easiest ways to eliminate large amounts of calories from your diet is to stop consuming calorie-dense beverages. The energy drink you use at the start of your day, the fizzy drink you drink during your lunch break, the few beers you sip with friends at the end of the workday – these are all empty calories beyond calories. from the foods you actually consume.

A few glasses of wine/beer with friends can be an important part of your social life. But remember not to drink in excess. You should drink water while drinking alcohol to hydrate your body and prevent you from consuming too many calorie-containing drinks. You should try to drink one glass of water for every glass of alcohol.

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Use coffee and tea. If you are one of those many people who often find it difficult to warm up in the morning, you need not worry! Experts view coffee and tea as part of your daily water intake. ^{[4] X Research Source} If you used to rely on energy drinks, now naturally caffeinated drinks are a better choice to help you stay awake.

Do not add unnecessary calories to these drinks. A caramel latte or a Frappuccino will contain quite a bit of sugar and calories from raw milk, whipped cream, and flavored syrups. On the other hand, a cup of plain coffee has only 2 calories and no fat! ^{[5] X Trusted Source Mayo Clinic Go to Source}
Keep in mind that your body still needs to metabolize caffeine, and this process requires hydration. You should make sure you drink enough water to allow your metabolism to run smoothly.

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Add flavor to your drink with fruit. If you remember the taste of drinks that have been your source of support during difficult times, you can make your own flavored drinks without adding sugar or calories. Slice your favorite fruits – strawberries, lemons, cucumbers – and soak them in a pitcher of water and refrigerate. After a few hours, the water will have a fruity taste, and you’ll have a delicious, low-calorie drink.

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Take a few sips of water while eating. Water will help you digest your meal by ensuring that your kidneys are doing their proper job. ^{[6] X Research Source} In addition, drinking water while eating will also help keep you from overeating. It takes 12 to 20 minutes for your body to recognize that it’s full, so if you eat too quickly, you may end up eating more than you need. ^{[7] X Research Sources}

Fast eaters often feel too full and sluggish after eating. By drinking water while you eat, you will prolong the time you eat and allow your brain time to perceive how full your stomach is.

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Drink water before and after exercise. Scientific research has shown that drinking water can increase metabolic rate, allowing the body to burn slightly more calories than usual. ^{[8] X Research Source} While the metabolism boost isn’t all that amazing, it’s important, and pretty easy! Researchers have estimated that if you increase your water intake by 6 cups a day, you can lose about 2 kg more within 1 year.

Make sure you drink enough water to make up for the water lost through sweating during exercise. Otherwise, you can become dehydrated and, in turn, lead to a multitude of other health problems.

Apply water weight loss method to temporarily lose weight quickly

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Understand that fasting for water weight loss is not permanent. This is a method where people who want to lose weight will not eat or drink anything but water for a period of time. This action will make you lose weight quickly because your body does not get any calories from food. However, when you start eating again, you will return to your old weight. The truth is, because your metabolism will be slowed down to cope with the lack of energy provided by food, and when you start eating again, you will likely gain more weight than you should. weight that you have lost before. ^{[9] X Research Source}

If you are trying to lose weight long term, you should drink plenty of water along with a balanced diet and regular exercise.
However, if you need to lose a few kilos for an event, water fasting can be a quick solution that you can implement.

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Consider the health limitations of water weight loss. ^{[10] X Research Source} The human body is very resilient, and can survive for long periods of time without food – as long as it is not dehydrated. ^{[11] X Research Source} For many people, fasting for a few days won’t hurt, as long as they drink plenty of water – and you’ll want to do this anyway to fool your stomach think it ate some kind of food.

However, people who are experiencing health problems are not allowed to fast in any form. For example, people with diabetes need to regulate their blood sugar during the day. You should consult your doctor before starting to fast.
Children, the elderly, pregnant or lactating women, and people with chronic medical conditions should not fast.
Even healthy people can experience the side effects of fasting. When you stop eating, your body loses energy; and as a result, you will feel exhausted and dizzy. You may also feel nauseous or constipated, and of course, feel extremely hungry.
Instead, you might consider following a healthy diet to detox your body. Focus on consuming lean proteins, vegetables, fruits, legumes (e.g., almonds and cashews), and complex carbohydrates, such as sweet potatoes, brown rice, and quinoa to the minimum. is 48 hours.

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Only fast for a few days. You will likely find many online resources that recommend fasting for 21 to 30 days, but this practice can be very dangerous without the direct supervision of a doctor. If you decide to fast, you should only do this for three or four days before attending an event you are preparing for. If you exceed this level, you will feel exhausted, dizzy and you may end up hurting yourself or others in your daily life. ^{[12] X Research Source}

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Fasting during a period when you are not experiencing stress. If you are due to do a certain job at the company, or if you plan to go on a trip, you should not fast. Side effects will distract you, and you will end up doing a bad job or being in danger while driving.

You also shouldn’t exercise while fasting because you don’t have enough calories left for your body to burn. It will only make you feel worse! Ideally, you should fast on days that don’t require a lot of energy and are stress-free.

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Stop fasting the day before the event you’re preparing for. You want to look great that day, not nauseous, tired, and dizzy! High-fat foods should not be consumed immediately as they can cause digestive problems after the fasting period. Instead, eat healthy, fat-free foods, such as fruits and vegetables, to help keep yourself on track for the big day.

What can you actually expect?

At first, you will probably lose quite a bit of weight by drinking lots of water, but losing 0.5 kg – 1 kg per week is a more realistic rate of weight loss. ^{[13] X Trusted Source Mayo Clinic Go to Source}
You will also notice that other parts of your body will also slimmer than just the abdomen, such as the arms, thighs, and hips.
Drinking plenty of water is a great start, but there are a few extra steps you can take to lose weight, such as counting calories and exercising more.
It can take quite a while for you to significantly lose your weight. You should try to be patient when making positive changes in your diet and lifestyle.

Warning

You should be careful not to drink too much water! An adult with a well-functioning heart, kidneys, and pituitary gland can also experience water intoxication if they drink more than 7 liters of water a day. This condition is quite common in people with kidney failure and can occur when doctors, nurses, and other health professionals give fluids and medications that produce more water than the person’s body can handle. details. ^{[14] X Research Source}

Steps

Drink water to support long-term weight loss

Apply water weight loss method to temporarily lose weight quickly

What can you actually expect?

Warning

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