How much should you drink to lose weight - the question to a dietitian

said that in order to lose weight, you need to drink water.This is true at least for three reasons: the water contains no calories, it supports the water-salt balance, and finally, it will neutralize the false sense of hunger.How to use the water in the fight against excess weight and how much you need to drink to lose weight?

hunger or thirst?

Many of us do not realize how much you need to drink to lose weight, on the contrary, we are looking for more, what is there to eat to lose weight.It turns out that the human body is the difference between hunger and thirst is so small that the lack of fluid it reacts increase appetite.Moreover, with age the ability to distinguish these two sensation decreases.And when you think that it's time to go on a diet, drinking water - that's actually your body needs.

fact that hunger and thirst centers in the brain are located nearby.Water for our body - it is a source of hydroelectric energy in the cell membranes, against which runs the exchange of sodium and potassi

um.When water is in short supply, the cells' through retraining "rely on energy obtained from food that previously obtained with water.This path leads to the extensive use of proteins and carbohydrates, as well as to the accumulation of fats.The organism to generate energy equally in need of food and water.Therefore, both signals can react body equally.

How to distinguish between hunger and thirst?Nutritionists recommend drinking a glass of water when a light feeling of hunger.If a disguised thirst for hunger, then 20 minutes after receiving the water an unpleasant sensation will pass, so to lose weight, you need to drink water.If you continue to suck in the stomach, then the body really needs food.There is nothing wrong in receiving water before eating.On the contrary, the water to prepare the esophagus to the reception of products and reduce the raging appetite.Therefore it is considered the best diet - drink water.

water-salt balance

Normally blood contains 94% water, and intracellular water content reaches 75%.This difference creates the conditions for the entry of water into the cells.But the basic balance intracellular and extracellular fluid is regulated with potassium and sodium ions.Scientists call this phenomenon the sodium-potassium pump.Sodium helps retain water in the body, and potassium, by contrast, eliminates water.While this trio (potassium, sodium, and water) is in balance, the weight is kept within the natural rate.It is necessary to upset the delicate balance and we have water depletion or swelling and weight gain.

To understand how much you need to drink to lose weight, it is necessary to understand - water is essential for the normal maintenance of the potassium-sodium balance.Normally, excess water can be easily deduced by the kidneys, the lungs, sweat glands.Fluid retention in the body is due to an imbalance due mainly food.For example, sausages, cheeses, smoked, salted fish and many other foods contain excess sodium chloride or, in the language of chemistry, sodium chloride.Use of these products provoke fluid retention at the cellular level.Potassium is found in dried apricots, beans, seaweed, peas, prunes, raisins, almonds, potatoes and many other products, the use of which helps to eliminate excess fluid from the body.

To lose weight, you need to drink water

desire to products increased energy value inherent in our genes.This is a survival mechanism, debugged for thousands of years.But now, when the lifestyle and caloric content of food has changed the habit to quench their thirst valuable energy drinks has become one of the causes of mass obesity.Knowing the calorie content of your favorite beverage, it is not difficult to calculate how many calories we drink, thirsty:

  • Cocoa with milk - 102 calories;
  • Cocktail milk - 96 calories;
  • Cherry compote - 53 kcal;
  • Coffee with milk - 64 calories;
  • Coffee glace (ice cream) - 112 kcal;
  • Morse cranberry - 41.4 kcal;
  • Orange juice - 60 calories;
  • Grape juice - 70 calories;
  • Apple juice - 45 calories;
  • Grain kvass - 20 kcal;
  • Cola - 42 kcal;
  • beer - 45 kcal;
  • dry champagne - 64 kcal;
  • Vodka - 235 kcal;
  • Tea with sugar - 41 calories;
  • Tea without sugar - 1 kcal;
  • water - 0 calories.

figures that we provide correspond calories 100 grams of product.But as an ordinary cup or glass can hold at least 200 ml of liquid, to assess the real scale of the problem, these figures should be multiplied by two and more.Only use clean water in unlimited quantities does not carry the risk of obesity.

diet - drinking water

there a "water diet"?Yes, but unlike most power systems, it requires no food restrictions.All you need - is to use water in sufficient quantities.How much you need to drink water a day to lose weight?Let's start with the fact that the daily requirement for each person individually - we need about 30-40 ml of fluid for every kilogram of weight.For example, with a weight of 60 kg will need 1,8-2,4 liters of water, and with a weight of 90 kg - 2.7-3.6 liters of water daily.This need can not only be filled with liquid, but also with diet.Almost all solid food 50-60% consists of water.Thus, in this figure the meat reaches 58-67% in fish - about 70%, cereals - about 80%, and even bread by 50% of water.As a rule, with food supplied about 40% of the daily needs of the body in the water, the rest we "catch up" drinks.Knowing this, you can easily determine for yourself how much you need to drink water a day to lose weight - in the normal diet and weight 60 kg should drink in addition to the diet at least 1 liter of water every day, but in the heat even more.

These figures are valid only for healthy people.When kidney disease and fluid volume of the heart is usually cut.A dietitian in overweight, on the other hand, may recommend to increase the amount of drinking water to 500 ml.

to decide how much you need to drink to lose weight, you must take into account the compatibility of fluid intake with meals.If you drink water at room temperature on an empty stomach, it will strengthen the metabolic processes and contribute to weight loss.Water may be taken 20 minutes before meals or large between meals.The main thing - do not get involved in trying to replace a complete meal with water.Cold water slows the digestive process, so only warm liquid to drink after a hearty lunch.

determine for yourself how much you need to drink to lose weight, it is worth remembering that the thirst always comes a little late, when the body is already suffering from dehydration.To maintain an optimal water balance in the body, get the habit of drinking 1-2 glasses of water immediately after waking up.

Water regulates body temperature, detoxifies the body, gives nutrients to the cells, moisturizes the skin, makes joints flexible and helps to strengthen the muscles, regulates digestion and helps maintain a healthy weight.And if you have determined how much you need to drink to lose weight, do regular intake of pure water daily practice.Always keep a bowl of water - let it "settle" on your desktop, in a bag in the car.And then you can always maintain perfect fluid balance for a healthy and active life.

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