Do you know the first lifestyle change you should implement when trying to slim down? Drink more water. It's as simple as that!
Drinking water to lose weight is one of the simplest, safest ways you can watch your weight and improve your overall health.
Drinking water throughout the day and especially right before meals, can reduce your appetite, lower your caloric intake and replace sugary drinks.
Check out our video below and then read on to learn how to motivate and remind yourself to drink water throughout the day for maximum results.
Drinking Water to Lose Weight: Find Your Goal Intake
The more water you drink the better.
But before you start guzzling water to no end– and undoubtedly running to the restroom every half hour– you need to find your goal water intake.
By setting a goal water intake for yourself, you will be able to pace the amount you need to drink throughout the day.
Click here for a weight and water intake chart that will give you an estimate of ounces you should be drinking each day.
For example, a 200-pound man should drink 134 ounces of water each day.
Remember– for those of you who are physically active, you need to add 12 ounces of water to your daily intake for every 30 minutes you work out.
Drinking Water to Lose Weight: Prioritize Your Drinking Times
As with most things in life, timing is important.
Drinking your goal water intake each day is good… But what's even better is prioritizing the times that you drink this water!
If you are drinking water to lose weight, there are certain times of the day that are better than others to drink.
Drinking water before your meals helps you eat less by filling your stomach with calorie-free water; it also helps you digest your food better.
In fact, a study on a group of middle-aged, overweight adults showed that those who drank water before each meal lost an average of 44 percent more weight than those who dieted without increasing their water intake.
Drinking Water to Lose Weight: Get Flavorful
By this time, it's clear that drinking water is an essential complement to a weight loss diet.
But for those of you who find plain old water boring (it IS flavorless after all), there's an easy way to add a little flair.
Flavored waters are a healthy, fun and easy way to dress up your water intake.
While you can find these in the grocery stores, we enjoy putting these together ourselves. This way, you control what goes into your body and can spend less.
Our favorite additions to water are peeled cucumber for a fresh taste and lemon juice for a little zest.
Get creative! If you're excited about your water flavors, drinking your goal water intake won't be a chore at all.
Drinking Water to Lose Weight: There's an App For That
I mean, it is the 21st century after all.
There are many apps to choose from, but their purpose is the same.
All of these apps focus on motivating you and keeping you accountable for your goal water intake.
With notifications sent to your phone, apps can be an easy way to stay on track.
For those of you who don't care for apps, making a chart and ticking off glasses of water as you have them each day is another great way to stay motivated.
Keep it Up
As you'll know, the hardest part of a lifestyle change isn't starting, it's continuing.
If you struggle to see plans through when it comes to weight loss, consider looping in a friend on your water challenge.
They may even join you!
There are few things more motivating than camaraderie when it comes to conquering your goals.
And if you haven't already, now is a great time to check out the brotherhood we have here at the Fit Father Project.
Through our FF30X program, we have a network of dads who are taking their health back with the help of our VIP email coaching.
Check out our FF30X program to learn more about the transformative 30-day program.
Your friend in health,
Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families
P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.
A small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results. Always consult with your doctor before making decisions about your health. This is not medical advice – simply very well-researched info on drinking water to lose weight.