How to drink water is the most effective way to lose weight

During the weight loss period, the effect can be improved by adjusting the drinking time, controlling the water temperature, and combining dietary fiber. The main methods include drinking water before meals, drinking warm water in small amounts multiple times, avoiding sugary drinks, increasing intake of vegetables and fruits, and combining moderate exercise.

1. Drinking water before meals

Drinking 200-300 milliliters of warm water 30 minutes before meals can temporarily increase satiety and reduce the amount of food consumed during meals. It takes some time for the gastric filling signal to be transmitted to the brain, and drinking water in advance can help control calorie intake. But it is necessary to avoid excessive drinking water that can dilute stomach acid and affect digestion.

2. Drinking warm water

Warm water at 25-40 ℃ is more conducive to promoting blood circulation and helping maintain basal metabolic rate than ice water. Low temperature drinks may stimulate the gastrointestinal mucosa, while warm water can better support the activity of lipolytic enzymes. Suggest supplementing 100-150 milliliters per hour and controlling the total amount to 2000-2500 milliliters throughout the day.

3. Refuse sugary drinks

Fructose syrup in sugary drinks can quickly raise blood sugar, stimulate insulin secretion, and promote fat accumulation. Although sugar substitutes have no calories, they may disrupt the gut microbiota. The best choice is plain water, light tea, or lemon water, which can satisfy thirst while avoiding additional calorie intake.

4. High fiber diet

Foods rich in dietary fiber such as broccoli and oats can prolong satiety after absorbing water and swelling. Soluble dietary fiber can regulate lipid metabolism by producing short chain fatty acids through intestinal fermentation. It is recommended to consume 25-30 grams of dietary fiber daily and ensure sufficient water intake to prevent constipation.

5. Exercise coordination

Drinking 500 milliliters of water 2 hours before aerobic exercise can improve exercise endurance, and supplementing 100-150 milliliters every 15 minutes during exercise to maintain hydration. Water participates in the process of fat hydrolysis, and sufficient drinking water can help sustain calorie expenditure after exercise. It is recommended to choose moderate intensity exercises such as brisk walking and swimming.

During weight loss, it is recommended to drink 200ml of warm water on an empty stomach in the morning to activate metabolism, and to drink light green tea or tangerine peel water between meals to promote digestion. Avoid drinking a large amount of water at once to increase the burden on the kidneys, and control the amount of water consumed 2 hours before bedtime to prevent edema. Long term maintenance of drinking enough water per day (in kilograms) x 30 milliliters, combined with a balanced diet and regular exercise, can achieve healthy weight loss effects. If dehydration symptoms such as dizziness and fatigue occur, seek medical attention promptly.