How much water should you drink every day to lose weight?

If you can spend a little time to understand the principles of weight loss before losing weight, I think this problem will not occur, including similar questions, such as can eating apples help you lose weight? The principle of weight loss is to make caloric expenditure (exercise) exceed caloric intake (meal). In other words, the body must create an energy gap and drive the body to use stored energy (fat) to supply energy, so that weight loss can be achieved. At this point, you should understand that there is no logical relationship between drinking water and losing weight. However, drinking enough water can help promote metabolism, so it has a negative effect on weight loss, but it has no decision-making influence.

We may see some so-called drinking water weight loss methods on the Internet. The essence is still to complete the energy gap, but it just highlights the dominant position of "water" in it. Its actual effect (including whether it rebounds afterwards), its impact on nutrition, and its impact on health are all debatable, but this will not be discussed in detail here.

2-Under what circumstances can drinking water help you lose weight?

As mentioned before, the key to losing weight is the generation of energy gaps. Therefore, if you can create an energy gap through scientific exercise and a reasonable diet, then drinking the right amount of water every day will promote metabolism, which will help improve the efficiency of weight loss. But it’s not that more is better, just the right amount.

What is appropriate? I often hear friends around me mention the standard of 8 glasses of water a day, which means you must drink 8 glasses of water every day. In fact, many experts on the Internet have already made very practical analysis. Taking into account the water contained in daily food, as well as the water usually excreted through sweat, urine, skin evaporation, etc., ordinary people can basically meet the requirements by drinking approximately 1000 to 1200ml directly every day. The 500ml milk carton packaging of fresh milk we see in the mall, with such a flow of 2-3 barrels, can basically meet our daily needs. But if you sign up to participate in exercise that day, you should also follow the principle of eating less and more before and after exercise to replenish water, and drink more water every day.

My opinion is that everyone’s physical fitness, lifestyle, amount of exercise, metabolic level, gender, epidermal differences caused by thinness and fatness, etc. are different. The daily amount of water to drink cannot be doctrinally limited to 8 glasses of water a day, but should be adjusted based on this.

3-How much water should you drink to achieve the preset weight loss goal?

If you understand the above two points, the actual significance of this issue is not great. Because the achievement of weight loss goals has little to do with how much water you drink. It’s just closely related to your exercise allocation and diet. During the weight loss cycle, exercise is usually arranged three to five times a week, with 30 to 60 minutes of low- to medium-intensity aerobic exercise each time. The caloric intake is controlled in the diet to create an energy gap. Once fat is consumed, weight loss will occur. Therefore, it is enough to drink water as long as you meet the daily regulations and consider the regulations on training days.

But it cannot be said that yesterday I was 70KG and today I am 69.5KG, so I have lost weight. You should be concerned about changes in body fat, not changes in weight. It is recommended to measure body fat once a week. If after measuring four times a month, it is found that the total body fat has decreased by 3%, then it can be said that the goal of losing weight has been achieved.