Drink A Pint Of Water Before Eating If You Want To Lose Weight, Researchers Suggest
Want To Lose Weight? Drink A Pint Of Water Before Meals, Experts Suggest
By Jennifer Cockerell, Press Association Health Correspondent— PA
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The key to losing weight could be as simple as drinking a pint of water before tucking into your dinner, researchers believe.
A study in which obese adults consumed 500ml of water half an hour before eating a main meal saw them report an average loss of 4.3kg (9.48lbs) over a 12-week period.
Researchers at the University of Birmingham said the simple trick could be hugely beneficial, and easily promoted by healthcare professionals and through public health campaigns.
The trial saw obese adults recruited from GP surgeries and monitored for 12 weeks.
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Each of the participants was given a weight management consultation, where they were advised on how to adapt their lifestyle and diet and improve their levels of physical activity.
Around half were also asked to "pre-load" before meals with water, and half advised to imagine that they had a full stomach before eating.
Those in the first group lost 1.3kg (2.87lbs) more than those in the control group on average.
Participants who reported pre-loading before all three main meals of the day reported a loss of 4.3kg (9.48lbs) over the 12 weeks, whereas those who only pre-loaded once, or not at all, only lost an average of 0.8kg (1.76lbs).
They were encouraged to drink tap water as sparkling water, sodas or sweetened drinks were not allowed as part of the study.
Dr Helen Parretti, National Institute for Health Research (NIHR) clinical lecturer at the University of Birmingham, said: “The beauty of these findings is in the simplicity.
"Just drinking a pint of water, three times a day, before your main meals may help reduce your weight.
“When combined with brief instructions on how to increase your amount of physical activity and on a healthy diet, this seems to help people to achieve some extra weight loss – at a moderate and healthy rate.
"It’s something that doesn’t take much work to integrate into our busy everyday lives.”
The research is published in the journal Obesity.
How To Lose Weight Healthily
Stop Calorie Counting(01 of10)
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Listen to your body rather than count the calories, eat slowly and stop eating when you stop feeling hungry, keep portion sizes under control – meals shouldn’t be larger than your cupped hands put together. Your stomach is only around the size of your fist!
Switch From White Foods To Brown(02 of10)
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White pasta, white rice and white bread provide very few nutrients and are quickly broken down in the body to sugar, this will leave you hungry and craving sugar as a pick-me-up.
Sleep(03 of10)
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When we are tired we eat more and reach for instant energy fixes from caffeine, sugar and fat. Try to get to bed early or deal with sleep problems should you have any. A good night’s sleep is really important for overall health as well as weight loss.
Don't Be Afraid Of Fat(04 of10)
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There are good fats and bad fats. Good fats are essential for the body to function well and support the weight loss process e.g. fat from oily fish, avocados or unsalted nuts. Bad fats on the other hand should be avoided, especially trans fats found in many biscuits and cakes and other baked goods with a long shelf life.
Eat Five Or Six Times A Day(05 of10)
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Have three healthy meals and two or three healthy snacks a day, this will give you sustained nutrients and energy for the day, keep hunger pangs at bay. Choose unprocessed, low sugar snacks such as a small handful of unsalted nuts, hummus with carrot and celery sticks or oat cakes.
Eat Protein With Every Meal And Snack(06 of10)
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Protein is essential for the body to grow and repair, it also keeps you feeling fuller for longer keeping hunger pangs at bay - leaving you less tempted to snack. Choose protein-rich fish, chicken and lean meats or beans, pulses and nuts with your meals and snacks.
Manage Your Stress(07 of10)
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It wreaks havoc with hormones slowing down your metabolism and making the body store more fat – especially around the middle. Did you know that stress has the same impact on your body as eating sugar? Stress causes cravings for the wrong foods, particularly salty, high fat and sugary snacks. Try to relax when you eat, chew your food and focus on what you are eating rather than reading, watching TV or using the computer.
Moderate Your Stimulants(08 of10)
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Ideally don’t drink coffee or black tea, but if you do keep it to one cup a day and have it on a full stomach. Stimulants like tea, coffee and cola consumed for an energy boost actually have the opposite effect. They give you a blood sugar rush, but then a corresponding dip, leaving you lacking energy and looking for your next caffeine ‘fix’. Choose water, herbal tea and the occasional diluted fresh fruit juice as healthier options.
Exercise(09 of10)
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This is important for overall health, energy and mood as well as a support to maintaining a healthy weight. Start slowly with a brisk walk in the park, take the stairs instead of the lift or get off the bus a few stops earlier than normal and walk the rest of the way.
Don't Skip Meals(10 of10)
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The body needs a regular supply of fuel, if you skip meals it sends your blood sugar and energy plummeting leaving you tired, hungry and tempted by sugary snacks or caffeine to re-energise.