A group of researchers from Virginia found that middle age to older adults who drank two cups of water before meals lost on average 5 pounds more weight over 12 weeks, compared to non-water drinkers.
The adults in the study range from 55 to 75 years of age. The study broke participants into two groups. Both groups consumed a low calorie diet; the only difference between the groups was the water intake.
After a year the water drinkers kept their weight off, and even lost on average 1.5 more pounds.
A prior study with same researches found that the middle-aged group participating reduced their calorie intake by 75 to 90 calories per meal when drinking two or more cups of water before eating.
However, drinking water between meals did not seem to have the same impact on younger individuals age 18 to 35.
According to Brenda Davy, the lead author of the study, “in older people, it takes longer for the stomach to empty, which may be why the water helps them feel fuller and less hungry, while in younger people, water begins leaving the stomach almost immediately1.”
NutritionX Los Angeles Commentary
Randell Allen is a nutritionist in Los Angeles and the creator of NutritionX.
Drinking water between meals may help you feel full, which may reduce your chance of overeating. Replacing sweetened calorie drinks like sodas, juice, or your favorite coffee drinks with water, can help you cut empty calories from your diet aiding in weight loss.
It is important to remember that the weight loss result of these studies were perpetuated by a cut back in total calories not water.
Does drinking water work for weight loss? The real is answer is no. Only creating a calorie deficit in your diet works for weight loss.
Exercise technique and frequency, manipulating calorie and macronutrient (protein, carbohydrate, and fat) intake is the only way to continue to see a drop in weight-fat long term.
As far as appetite, your macronutrient intake has a far greater impact on your appetite than water, regardless of age.
- Eat fruit instead of drinking juice. If you do have juice, have water near by, which may reduce your chance of drinking too many calories.
- Add decaffeinated coffee or tea between meals to increase your liquid intake without addition calories.
- Drink decaffeinated diet soda, to wean yourself off regular soda.
- Make sure your protein and fat intake is not unbalanced compared to your carbohydrate.
If you are looking for a weight loss program in Los Angeles, direct your inquiries to askquestion@NutritionXLosAngels.com
1. Jenifer Goodwin (23 August 2010) "Could drinking water before meals help you lose weight?" BusinessWeek. Retrieved December 3, 2010.
2. Beverage Consumption and Adult Weight Management: A Review
Elizabeth A. Dennis, Kyle D. Flack, and Brenda M. Davy
3. Julie Deardorff (24 August 2010). "Health claim: Drinking water aids weight loss". Chicago Tribune. Retrieved 3 December, 2010.
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