How to Lose Weight With Water

Co-authored by Shira Tsvi

Drinking a lot of water can be a useful tool in a dieter’s arsenal when weight loss is a goal. It helps boosts your metabolism, suppresses your appetite, and helps you shed water weight. Getting in the recommended 8-10 glasses a day can be difficult, but with determination, you will soon be on the right track of using water to your weight loss advantage.

Method 1

Method 1 of 4:

Increasing Your Water Consumption

1
Drink water throughout the day. Drinking water during the day can help keep you feeling full without consuming high-calorie beverages such as milk, tea with milk, juice and snacks that will make you gain more weight.^{[1]
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Expert Source

Shira Tsvi
Personal Trainer & Fitness Instructor
Expert Interview. 7 January 2020.} You may also eat less when you do have a snack, as you should already have the sensation of being full. Consuming fewer calories on a daily basis can help speed weight loss.^{[2]
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- If you do not enjoy drinking water, try flavored water instead. Buy calorie-free flavor packets for a more tasty water experience.
- For more suggestions on ways to enjoy water more, check out How to Love the Taste of Water.
- Set an alarm reminding you to have your water throughout the day. That way, you do not forget. This will also help you get into the habit of drinking water more regularly.
- Keep water near you. Always having a water bottle around will make it easier on you to drink more water. Buy a refillable bottle and keep it handy when you are home, at work, or out running errands.
2
Drink a glass of water before every meal. The feeling of fullness will help you eat less, thus consuming fewer calories for improved weight loss results.^{[3]
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- Don't forget to monitor portion size and calorie intake as well. Water doesn't cancel out an unhealthy diet.
  Drink a full glass of water before, during, and after a meal to aid digestion and speed weight loss from the water. The water will help your body to break down the food and absorb its nutrients.
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3
Replace sweetened drinks with water. Instead of drinking soda, alcoholic beverages, smoothies, or other high-calorie drinks, grab a glass or bottle of water. Swapping in a zero-calorie beverage for high-calorie alternatives can spare you hundreds of calories per day, further aiding in weight loss.^{[4]
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4
Match any alcohol consumption with equal amounts of water. This matched fluid intake should not count toward your daily water intake. Any water you drink for this purpose should be in addition to your daily water goal.
5
Drink water and cut salt intake to lose water weight. Reducing the amount of dietary salt you consume can help you lose water weight quickly, particularly when combined with an increase in daily water intake.
- Try other flavors and spices instead of salt to flavor foods. Fresh herbs or garlic do not have negative health impacts and can be added to up the flavor of many foods.
- If a brand offers a low-sodium option, opt for that one. That is an easy way to enjoy the foods you love without the unnecessary salt.
- Sodium content is not always obvious, so check the nutrition label. Canned and frozen vegetables are high in salt, as are most restaurant dishes.
  Many restaurants now publish nutrition information online, so you can check it before you order.

Method 2

Method 2 of 4:

Trying a Detox Water Diet

1
Try a short detox diet focused on drinking water infused with vegetables and fruit. Purchase some vegetables and fruits to infuse in your waters such as cucumbers, melons, strawberries, mint leaves and other herbs, different citrus fruits, apples, and pineapple.
- Consider buying glasses with lids such as mason jars or tumblers with attached straws. You can make individual waters all at once and store them in your fridge.
- The vegetables and fruits should be as fresh as possible, as should the water. If the fruits and vegetables begin to age, throw them away and restock.
2
Decide how long you will do the detox diet. Doing a diet such as this for too long will have negative effects,
Ask your doctor about possible health issues before you begin this diet.
in that your body is not getting all the nutrients it normally does such as fiber and protein. It is best to do it for a week or less.
- If you have diet limitations, this might not be a good way for you to lose weight.
- If you find yourself overly fatigued or dizzy, stop this diet and go back to normal eating habits. Your overall health is more important than quick weight loss.
3
Place the cut-up the fruits and vegetables in the water and refrigerate for a few hours. You can make a pitcher of one type of water you enjoy,
The fruit and vegetables may rot or ferment after three days.
or individual servings of many different combinations. Experiment and find the flavor mixes that you like best.
- Be sure to not add any sugar or other sweetener, though it may be tempting. If you want to add different spices like cinnamon or nutmeg, that is fine. Avoid anything that would promote water retention, such as sodium, or has calories.
- Cut off the rinds of any citrus fruits to avoid bitter flavors.
- It is best to store it in the fridge, but it can be stored at room temperature for up to one day.
4
Drink at least the recommended amount of 64 ounces of water a day. Do not drink it all in one sitting, but instead have one cup of water at a time over the course of 9-10 water breaks. This is to replenish the water you lose throughout the day. Drink more water if you can; 64 ounces is the minimum.
- It might be best to do this over a period of time away from work and other obligations so you can focus on drinking as much water that is as fresh as possible. If you cannot do this, try the diet over a weekend when you are spending a lot of time at home.
- There will be a lot of bathroom breaks during this time. Stay near a restroom so you will not have to go hunting for one when the need strikes.
5
Eat water rich food throughout the diet. When you do eat, find foods that have a high water content. Fruit and vegetables are great for this. Try watermelon, strawberries, zucchini, peaches, tomatoes, cauliflower, pineapple, eggplant, or broccoli. If you must eat meat, have a lean meat like chicken or turkey instead of red meat or pork.^{[5]
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- Combine a calorie-restricted diet and a water diet. Drinking 16 ounces of water before each meal and limiting daily calorie intake (1200 for women and 1500 for men) can jumpstart weight loss and help dieters maintain weight loss successfully for up to a year.
6
Remember that this is not a long-term solution. Though this diet may help you to drop weight quickly, if your overall lifestyle does not promote healthy living, you will more than likely gain this weight back.

Method 3

Method 3 of 4:

Following a Water Fast

1
Decide how long you want to fast for. Typically, just a few days is best. If you do not think you can tolerate that long, try just a 24 hour period to start. If at the end of that 24 hours you feel as if you can continue, feel free to do so.^{[6]
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- Remember that this is a temporary way to try and lose weight quickly. If you cannot follow-through with the entire fast, it is fine to stop and resume normal eating habits.
- Do the fast intermittently. Do a short fast, and then try it again in a few weeks or a month.
2
Check with your doctor. You do not want to do this fast if you have any dietary or health restrictions that will jeopardize your well-being. It is not worth it. Think of other ways to lose weight if you cannot fast.^{[7]
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- If you cannot do a full fast, try replacing one or two meals with just water and having a low-calorie dinner as a means to jumpstart weight loss. You can also reduce your portion sizes and spread meals throughout the day to help you lose weight.^{[8]
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  Expert Source
  
  Shira Tsvi
  Personal Trainer & Fitness Instructor
  Expert Interview. 7 January 2020.}
- Never attempt a water fast if you have diabetes, or while pregnant or breastfeeding.
  Be warned that this diet might have some lingering effects due to a lack of protein and fiber during the diet. This could lead to low energy levels and poor bowel health. Consider this before starting your fast.^{[9]
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3
Eat lightly for a few days to prepare your body for the fast. Up your water intake, eat an increased amount of fruits and vegetables, only lean meats, and brown rice.^{[10]
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- Avoid adding salt to your food, as these help the body to retain water versus passing it, which is what you would want.
4
Do not exercise. Even though you want to lose weight and exercising is great way to aid in this, avoid it during this time. It would be too strenuous on your body for you to exert this energy and lose fluids through sweating.
5
Commence fasting. Drink only water for breakfast, lunch, and dinner and throughout the day when you feel hungry. Pay attention to your body during this time. Note any hunger triggers. If you find yourself feeling dizzy, sip some tea or seltzer water to help calm your system and get you back on track.
- If you start feeling dizzy while you're fasting, eat something light immediately.^{[11]
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  Expert Source
  
  Shira Tsvi
  Personal Trainer & Fitness Instructor
  Expert Interview. 7 January 2020.}
- Fifteen minutes of meditation can also be utilized during this fast. Focus on your emotional well-being and clear your head of any unwanted thoughts and feelings. Check out this link for more tips on meditation https://www.wikihow.com/Meditate.
- Consider taking herbal supplements or finding a safe water additive to balance electrolytes. Although the water fast does not permit sweeteners or solid food during the fast, it often recommends prune supplements or natural salts to prevent water intoxication.
6
Introduce light foods back into your diet. Try and eat like you did before the fast to build back up your body gradually. Have raw fruits and vegetables, lean meats, brown rice, and keep up your water intake.
- Gaining a few pounds back after a water fast is normal, due to rebuilding lost muscle mass.
  Even if you gain back the weight, do not be discouraged and feel as if your fast had no results. Keep up other healthy habits like better dieting and regular exercise to maintain weight loss.

Method 4

Method 4 of 4:

Daily Water Schedule for Weight Loss

Sample Daily Water Schedule for Weight Loss

Warnings

Increasing your fluid intake may also cause you to require more frequent trips to the restroom, so plan for regular access.

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It is possible to drink too much water, which can cause an electrolyte imbalance, kidney damage, and death. Do not drink water to excess or replace meals with water without careful replacement of electrolytes.

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