Yes, drinking plenty of water can support weight loss by increasing feelings of fullness (reducing calorie intake), boosting metabolism slightly, aiding digestion, and replacing high-calorie drinks, especially when consumed before meals, though it's part of a larger healthy lifestyle including diet and exercise. Staying hydrated helps your body function optimally, which supports fat burning and exercise performance, crucial for weight management.
The evidence: Though some animal studies support the idea, I could find no compelling evidence from human studies that drinking extra water helps burn fat as a means to lose excess weight.
People who are obese or overweight have different water needs. They should drink more water to remain hydrated and help lose weight. Generally, you should take half of your body weight in ounces of water. Therefore, a person weighing 180 pounds should target about 90 ounces in a day.
There is evidence to support the claim that drinking water can aid weight loss. A study by the National Institute of Health on overweight women found that increasing water intake led to a reduction in body weight, body mass index (BMI) and body fat percentage.
The 3-3-3 rule for weight loss is a simple, habit-based method focusing on three key areas: 3 balanced meals a day, 3 bottles (or ~1.5L) of water by 3 PM, and 3 hours of physical activity per week, aiming for consistency over complex diets. It simplifies fat loss by establishing rhythm through consistent eating, adequate hydration to support metabolism, and regular movement, promoting sustainable health without intense calorie counting or restrictive rules, says Five Diamond Fitness and Wellness, Joon Medical Wellness & Aesthetics, and EatingWell.
Losing 10 Kgs in 60 Days
Walking for just 30 minutes every day on an incline can burn an extra 2100-3000 calories a week. Stick to it for 60 days, and those extra calories really add up.
Some of the ways she's lost weight include walking, eating more protein, and medication to help with how her body processes food. Clarkson started some of these changes to her diet and exercise routines when she moved to New York City, where she hosts "The Kelly Clarkson Show."
One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking. Work up to at least 30 minutes of aerobic exercise most days of the week. Some people may need more exercise than this to lose weight and keep it off. Also aim to do strength training exercises at least twice a week.
We grab a bottle of water and guzzle it down, often in one go, to satisfy that thirst. But that's not really the best way to hydrate, says Lindsay Baker, PhD, a senior principal scientist at the Gatorade Sports Science Institute. “In general, it's best to sip a little bit throughout the day,” Baker says.
Four liters of water a day might be too much for some, potentially causing dangerously low sodium levels (hyponatremia), especially if consumed quickly, though it can be fine or even necessary for very active people in hot climates, as individual needs vary greatly by activity, climate, and health. Healthy kidneys can process about 1 liter of fluid per hour, so rapid intake of 4 liters can overwhelm them, but spreading it out might be okay for some.
Boosts Your Metabolism
Drinking water helps the body burn fat. Studies show that drinking 17 ounces of water can increase the metabolic rate by 30% in both men and women. Even mild dehydration can slow down metabolic rate by 3%.
An abdominoplasty or tummy tuck procedure will often be the best method for removing a hanging belly. This is a surgical procedure performed under general anaesthetic. The procedure will remove both excess fat and skin from the abdomen creating a flatter stomach.
While it may take weeks or months to notice a substantial difference from certain wellness changes — say, lifting weights and gaining muscle, or eating more healthy fats and scoring softer skin — drinking water can make an impact in a matter of minutes.
Sugary drinks — like certain sodas, sweetened teas, juices, and sports drinks — are high in sugar and calories and provide little nutritional benefit. Research shows that sugary drinks can promote weight gain and increase the risk of cardiovascular conditions.
Some causes of unintentional weight loss include: mental health conditions, such as depression, anxiety, eating disorders and obsessive compulsive disorder (OCD) problems with digestion, such as coeliac disease or inflammatory bowel disease (IBD) hormone conditions, such as an overactive thyroid or type 1 diabetes.
The 30-30-30 rule for weight loss is a simple morning routine: eat 30 grams of protein within 30 minutes of waking, then do 30 minutes of low-intensity cardio (like a brisk walk) to help with fat loss and appetite control, according to this article from Moshy. Popularized by Tim Ferriss and wellness podcaster Gary Brecka, this method aims to kickstart your metabolism, increase fullness, and burn fat by leveraging your body's depleted glycogen stores after sleep, but it's not a magic bullet and works best as part of a balanced lifestyle, note Healthline and this article from bodyandsoul.com.au.
Adele lost significant weight over two years through intense, consistent exercise (strength training, Pilates, hiking, boxing) and focusing on nutrition, driven by managing anxiety, rather than a specific diet, though she denied intermittent fasting or the Sirtfood diet despite reports. She worked with trainers, built muscle through weights, and exercised multiple times a day, prioritizing overall strength and well-being, not just weight loss, and stressed the importance of mental health in her journey, according to People.com and Vogue.
The 333 walking method, also known as Japanese Interval Walking Training (IWT), is a simple yet effective workout alternating 3 minutes of slow walking with 3 minutes of brisk (fast) walking, repeated several times (often 5 times for 30 mins), to boost cardiovascular fitness, strength, and metabolism without high impact, improving heart health, muscle tone, and glucose control. It's a low-impact, time-efficient routine developed by Japanese researchers for improving fitness and preventing lifestyle diseases, ideal for all ages.
The 2-2-2 weight loss method is a simple strategy focusing on 2 big bottles of water, 2 servings of fruits/veggies, and 2 daily walks, promoting hydration, nutrient intake, and activity to kickstart weight loss, energy, and better sleep, acting as a foundation for healthier habits rather than a complete diet plan. It's easy to follow and encourages movement and nutrient-dense foods but doesn't cover total calorie intake or macronutrients, requiring it to be complemented with a holistic plan for sustainable results.
Fastest ways to lose weight usually combine:
For most people, dehydration is the much greater issue. However, if you suspect you may be overhydrated, look for symptoms like cloudy thinking, nausea and vomiting, muscle weakness, spasms or cramps and headaches. In severe cases symptoms could include mental confusion, seizures, unconsciousness and even coma.
If you're committed to losing more weight, try these tips for getting past the plateau: