Answer:

Drinking enough water at the right times can boost calorie burning, promote a feeling of fullness, and aid digestion, which can contribute to weight loss. Drinking water when hungry helps fill the stomach. This sends a signal to the brain to stop eating, leading to a feeling of satiety and reduced hunger. Drinking water before meals also decreases appetite and leads to eating less. Adequate water intake helps the body eliminate toxins through urine and sweat, prevents dehydration, and reduces water retention. Insufficient water intake can also cause constipation.

Without water, the body cannot metabolize excess fat or carbohydrates into energy. The fat metabolism process (lipolysis) occurs when water molecules react with fats (triglycerides) to create glycerol and fatty acids. Therefore, drinking water correctly supports effective fat loss.

Drinking water correctly supports effective weight loss. *Image generated by AI*

Prioritize plain water over sugary drinks and juices. Consuming water-rich foods like apples, carrots, tomatoes, and green vegetables not only increases fiber intake, which promotes satiety and reduces fat, but also provides the body with necessary fluids.

For overweight individuals, drinking 1.5-2 liters of water daily and maintaining this consistently for several weeks contributes to a reduction in overall weight, BMI, waist circumference, and body fat. This effect is enhanced by drinking cold water instead of warm water. When drinking cold water, the body uses additional calories to warm the water to body temperature.

However, daily water intake depends on various factors such as working outdoors and the weather, and can vary based on individual needs. The best times to drink water for weight loss are right after waking up, before meals to reduce hunger and cravings, and 30-60 minutes before bedtime. It's advisable to drink water in small amounts throughout the day, avoiding large quantities at once to ensure proper absorption.

Doctor Tran Tan Phat

Center for Weight Control and Obesity Treatment

Tam Anh General Hospital, TP HCM