A recent study by the University of Birmingham in the UK, published in the journal Obesity, surveyed 84 obese adults. Participants were divided into two groups: one group drank 500 ml of water 30 minutes before each of their three main meals, while the other group (the control group) did not follow this method but still participated in a weight management counseling program.

The water-drinking group consumed 500 ml of water 30 minutes before breakfast, lunch, and dinner, totaling 1,500 ml daily. After 12 weeks, this group lost an average of 2,4 kg, which was 1,2 kg more than the control group (who lost 1,2 kg).

Drinking 500 ml of water 30 minutes before three main meals increases satiety, doubling the amount of weight lost after 12 weeks. *Photo: Bao Bao*

The study also revealed that individuals who strictly adhered to drinking water before all three meals daily lost an average of 4,3 kg. However, this was a supplementary analysis based on adherence levels, not a guarantee that everyone would lose this amount of weight simply by drinking water.

The research team explained that drinking water before meals can create a feeling of fullness, helping to reduce food intake. This suggests that weight loss effectiveness primarily stems from portion control, not from water boosting metabolism. The study affirmed that drinking water is not a standalone weight loss method.

Recent systematic reviews of randomized clinical trials also show that while the Birmingham study noted a clear link, many other studies have yielded inconsistent results. Therefore, the belief that "drinking a lot of water will definitely make you thin" lacks sufficient scientific evidence.

For water intake to effectively support weight management, focus on consuming a reasonable amount of water before main meals, rather than drinking a large quantity all at once. True weight loss requires dietary control, increased physical activity, and comprehensive lifestyle adjustments. One cannot solely rely on drinking water and expect continuous weight reduction.

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