There are many avenues to weight loss, but the most effective methods are usually simple lifestyle changes. Rather than going on an extreme diet or intense exercise regime (which you are much less likely to stick to), try incorporating doable lifestyle shifts that you can see yourself doing long-term.
One of the easiest (and most effective) places to start is by focusing on your water intake. It’s much harder to lose weight when you are dehydrated.
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Drink more water
There is no magic, instant fix for weight loss, but upping your water intake does make a difference when it comes to shedding pounds. That being said, it's one of the first steps you should take on your weight loss journey.
Here's why:
Dehydration leads to water weight
Although it might sounds like it should be the reverse, when you're dehydrated, your body is more likely to retain the water it has. Medical News Today explains, "While counterintuitive, drinking water can actually reduce water weight. Dehydration can make the body hold on to extra water to make up for lack of incoming water."
The Biggest Loser trainer Kim Lyons explains to Good Housekeeping, "Being dehydrated causes the body to hoard water." Extra water weight (brought about by dehydration) could add on a couple of extra pounds that you'd rather keep off.
Being hydrated helps intuitive eating
One of the most popular methods of dieting right now is intuitive eating, which puts the emphasis on listening to your body and feeding it no more or less than what it wants. However, if you are dehydrated, it might be more difficult to decode what your body needs.
Liz Josefsberg, celebrity weight-loss coach and author of Target 100, tells Byrdie: "Hydration is one of the most important pieces of metabolism because your body is over 60 percent water and critical organs like the brain and heart are made up of even more. Being dehydrated puts a major strain on those important organs, depletes energy, erodes focus, and increases irritability."
All of these symptoms of dehydration can be easily confused as hunger signals, which can quickly result in overeating. Josefsberg continues, "Once I can get clients properly hydrated, we can begin really understanding true hunger signals and appetite seems to decrease without the added strain of dehydration. If you are looking for an almost immediate way to feel better and eat less, begin to properly hydrate."
Water is a natural appetite suppressant
If you find yourself overindulging often (and feeling not so great after a meal), more water could be exactly what you need. According to Healthline, "Studies of older adults have shown that drinking water before each meal may increase weight loss by 2 kg (4.4 lbs) over a 12-week period."
Try drinking enough water throughout the day to ensure that your body gets the proper cues when it's full.
