Debunking Weight Loss Myths: The Role of Water
Myth 1: Water Burns Calories
Some online sources suggest that guzzling gallons of water daily can aid weight loss by boosting calorie burn. However, scientific evidence doesn’t strongly support this claim. Studies involving young adults found that consuming 500 ml of water temporarily increased resting energy expenditure by around 24%. Yet, this effect only lasted about an hour, resulting in a negligible calorie expenditure of roughly 20 calories for an average adult. Cold water seemed to have a slightly more notable impact, but this effect was still modest and temporary.
Myth 2: Water Reduces Appetite
The notion that drinking water before meals curbs appetite is somewhat substantiated, especially among middle-aged and older adults. Some studies suggest that doing so might lead to eating less. However, it’s more complex when it comes to weight loss. A study showed that middle-aged and older adults lost weight over 12 weeks when they consumed water before meals, but young adults did not experience the same effect. This disparity might be attributed to factors like awareness and mindset rather than a direct physiological impact.
Water Alone Isn’t the Magic Bullet
Its liquid nature quickly empties from the stomach, restricting water’s ability to regulate appetite. Unlike solid foods, fluids can bypass semi-solid content and undergo rapid digestion. Thus, drinking water alone might not extend feelings of fullness, making it an inadequate appetite suppressant for weight loss. However, combining water with substances like fiber, soups, or vegetable sauces can slow down stomach emptying, promoting a longer-lasting sensation of fullness.
The Power of Making Healthier Choices
While water might not be a direct weight loss agent, it remains an excellent choice for overall health. Swapping high-calorie beverages like soda and alcohol for water can significantly reduce daily calorie intake, potentially aiding weight loss efforts. Opting for water is a simple and effective way to cut unnecessary calories from your diet, contributing to your weight management goals.
In essence, while water might not be the magic solution for shedding pounds as some online advice claims, it still plays a valuable role in a healthy lifestyle. Hydrating adequately and making mindful choices about what you drink can certainly support your overall weight loss journey.
Duane Mellor, Lead for Evidence-Based Medicine and Nutrition, Aston Medical School, Aston University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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