Water & Weight Loss
- Rayki Goh, MSc
- Jun 20
- 3 min read
Updated: Jun 21
Dear food people,
In this series of articles,we challenge ourselves to explain shocking food facts in the simplest way possible and within just 1-minute, so you can learn to make wiser food choices each week!
Always remember, FOOD IS MEDICINE.. and if you eat right, you might even find yourself losing some excess weight without breaking a sweat.
Now, let’s get to it~
HYDRATION
Drinking water before meals has been shown to be an effective strategy for those seeking to manage their weight. The science behind this involves the body's natural mechanisms for regulating hunger and satiety. When you drink water before a meal, the liquid fills your stomach, which can lead to a sensation of fullness, known as 'pre-meal satiety.' This feeling is not merely psychological; it's a physical response that your stomach communicates to your brain, signalling that you are less hungry.
Water consumption before eating works in two main ways. Firstly, it physically occupies space in your stomach, leaving less room for food, which can result in you eating smaller portions. Secondly, by creating a sense of fullness early on, water can delay the onset of hunger signals, thereby reducing the urge to consume more food during a meal. This reduction in calorie intake is crucial for weight management, as it helps create a calorie deficit – the cornerstone of weight loss.
Moreover, the timing and amount of water you drink are important factors. Research suggests that drinking approximately 500 millilitres of water 30 minutes before a meal can be particularly effective. This amount allows sufficient time for the body to process the water and for the fullness signals to reach the brain before you begin eating.
However, it’s essential to recognise that while drinking water before meals can support weight loss, it should be part of a broader approach that includes a balanced diet and regular physical activity. Simply relying on water intake alone, without considering overall dietary habits, is unlikely to produce significant results. Furthermore, the benefits of this strategy may vary depending on individual factors such as age, metabolism, and overall health.
So, the reason drinking water before meals can aid in weight loss isn’t just about staying hydrated; it’s due to its ability to increase feelings of fullness and reduce calorie intake, which collectively contribute to creating a calorie deficit and supporting weight management.
Here are Some Scientific Facts on Water & Hydration:
Water Consumption and Caloric Intake: A study published in Obesity (2009) found that drinking 500 millilitres of water before each meal led to an average reduction of 75 calories per meal. Over 12 weeks, this resulted in an average weight loss of 2 kilograms more compared to those who did not drink water before meals.
Impact on Weight Loss: Research from the American Journal of Clinical Nutrition (2010) indicated that overweight individuals who consumed 500 millilitres of water before meals lost 44% more weight over a 12-week period than those who did not increase their water intake.
Hunger Reduction: A study published in Appetite (2015) demonstrated that drinking water 30 minutes before a meal reduced hunger and increased feelings of fullness in middle-aged and older adults. Participants reported a 13% decrease in overall hunger levels.
Increased Satiety: According to a study in Nutrition Reviews (2013), drinking water before meals can enhance satiety and decrease subsequent calorie intake by approximately 13%, emphasizing its role in appetite control and weight management.
Metabolic Rate: A study published in The Journal of Clinical Endocrinology & Metabolism (2003) found that consuming 500 millilitres of water increased metabolic rate by 30% within 10 minutes, with the effect lasting for about 30–40 minutes. This temporary boost in metabolism can support weight management efforts.
The information provided in our articles is for educational and entertainment purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider with any questions you may have regarding a medical condition. The content on our website, including articles, is not meant to endorse or promote any specific medical treatments, products, or procedures. The information provided is based on general knowledge and research at the time of writing. Medical practices and knowledge are constantly evolving, and what may have been accurate at the time of publication may not be current or applicable today.
