Can an Expert Explain Whether Drinking Plenty of Water Aids in Weight Loss?

Many sources frequently assert that when aiming to shed pounds, a daily practice should involve consuming a substantial amount of water. Some online guidance even proposes consuming up to a gallon (approximately 4.5 liters) daily. The assertion is that water aids in calorie burning and appetite suppression, subsequently promoting weight loss.

However, despite our collective desire for weight loss to be as straightforward as this, regrettably, there is scanty scientific evidence to support these assertions.

Myth 1: Water as a Calorie Burner

A single small study, involving 14 young adults, discovered that consuming 500 ml of water could elevate resting energy expenditure (the calories our body burns at rest) by roughly 24 percent.

While this might initially appear promising, this impact was short-lived, lasting only an hour. Moreover, the actual impact was quite minimal. For an average 70 kg adult, this would result in a mere additional expenditure of 20 calories, equivalent to just a quarter of a biscuit, for every 500 ml of water consumed.

“Chilled Water’s Brief Calorie-Burning Boost in Young Adults“

Another study involving eight young adults found an increase in energy expenditure only when the water was extremely cold, reporting a modest 4 percent rise in calorie burning. This phenomenon could be attributed to the body expending more energy to bring the cold water to body temperature or requiring extra energy to filter the increased fluid volume through the kidneys. Once again, this effect was transient, lasting around an hour.

In essence, although there may be a scientific basis for this idea, the actual net increase in calorie expenditure is minuscule. To put it into perspective, even if one were to consume an additional 1.5 liters of water per day, the calorie savings would be less than what’s found in a single slice of bread.

Additionally, it’s important to highlight that all these studies were conducted on young, healthy individuals. Further research is required to determine if this effect holds true for different demographics, including middle-aged and elderly adults.

Myth 2: Water Consumption During Meals and Appetite Reduction

This assertion appears logical on the surface—when your stomach contains water, there’s less space for food, potentially resulting in reduced food intake.

Several studies actually support this concept, especially those involving middle-aged and elderly individuals. It’s also the reason why individuals who are unwell or have a poor appetite are often advised against drinking before meals, as it may lead to reduced food consumption.

However, when it comes to weight loss, the scientific findings are somewhat more intricate.

One study revealed that middle-aged and older adults lost 2 kg over a 12-week period when they consumed water before meals, in contrast to those who didn’t drink water with their meals.

In contrast, younger participants, aged between 21 and 35, did not experience any weight loss, regardless of whether they consumed water before their meals or not.

“Lack of Blinding and Participant Awareness in the Study”

However, it’s worth noting that this study lacked blinding, a technique where information that could influence participants is withheld until after the experiment concludes. This means that participants might have become aware of the purpose behind drinking water before their meals, potentially leading some of them to intentionally modify their food intake in the hope of increasing their chances of losing weight.

Nonetheless, this doesn’t provide an explanation for why the effect wasn’t observed in young adults. Therefore, it becomes imperative for forthcoming studies to delve into the reasons behind this discrepancy.

Another challenge in much of this type of research is its focus on whether participants consume less during one specific meal of the day after drinking water. While this might imply the potential for weight loss, there is a scarcity of high-quality evidence demonstrating that overall appetite reduction leads to long-term weight loss.

“The Body’s Natural Regulation of Size and European Regulations on Satiety Claims”

This could be attributed to our body’s innate drive to maintain its size. Consequently, in Europe, legal claims cannot be made regarding foods that purportedly induce a feeling of fullness for an extended period with respect to weight loss.

Hence, while water may exhibit some appetite-suppressing effects, it seems unlikely to result in sustained weight changes and may instead stem from conscious alterations in dietary habits.

Pure water alone is not particularly effective at regulating appetite, and there’s a logical explanation for this limitation. If it were, our prehistoric ancestors might have struggled to survive.

While the relationship between appetite, feeling full, and weight loss is not a perfect alignment, it could serve as a useful starting point.

A significant factor in the sensation of fullness is our stomach. When food enters the stomach, it activates stretch receptors, which, in turn, trigger the release of hormones signaling satiety.

“Water’s Rapid Stomach Emptying and Liquids Bypassing Solid Food in the Stomach”

However, because water is a liquid, it swiftly empties from our stomach, failing to provide a substantial sense of fullness. Additionally, due to the stomach’s shape, liquids can bypass any partially digested solid food present in the lower section of the stomach.

Consequently, water can still be rapidly expelled from the stomach. Therefore, even if consumed at the end of a meal, it might not necessarily prolong the sensation of fullness.

However, due to water’s liquid form, it exits the stomach at a rapid pace, leading to the conclusion that it doesn’t truly contribute to a sense of fullness. Interestingly, because of the stomach’s shape, liquids can bypass any partially digested solid food present in the lower portion of the stomach.

This indicates that water can still be swiftly emptied from the stomach, even if it’s consumed towards the end of a meal. Consequently, it may not necessarily prolong the feeling of fullness.

Optimal Use of Water in Weight Management

If your goal is to consume less and embark on a weight loss journey, drinking excessive quantities of water may not be an ideal solution. Nevertheless, there is evidence suggesting that when water is combined with other substances, such as fiber, soups, or vegetable sauces, it can delay the rate at which the stomach evacuates its contents. This, in turn, extends the duration of satiety.

While drinking excessive water alone might not aid weight loss, combining it with substances like fiber, soups, or vegetable sauces can delay stomach emptying, prolonging feelings of fullness. Although water may not directly cause weight loss, it’s a healthy beverage choice. Replacing high-calorie drinks with water is an easy way to cut daily calorie intake, potentially supporting weight loss.

Read the original article on Science alert.

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