🥛【If you want to lose weight, drink water】Building a foundation for beauty and dieting with 1.5L a day

Hello everyone! This is Ritorito ☕️

When you hear the word "diet," do you think of "dietary restrictions" or "intense exercise," and feel heavy just thinking about it?

As a trainee, I also chase my bench press records every day, but honestly, I'm the type who can't keep up with dietary restrictions (lol).

In the midst of that, something that is surprisingly overlooked but quietly highly effective is "hydration."

To conclude, just by drinking 1.5L of water a day, you can really set the foundation for your diet.

However, be careful of rumors like "drinking water alone will skyrocket your metabolism."

This time, I will talk about scientifically grounded ways to drink water, including clearing up some misconceptions.

If you want to "lose weight without pushing yourself," please read until the end! ☺️

"Drinking water alone increases metabolism by 30%" is actually a misconception

To conclude, the idea that "drinking water alone will dramatically increase your basal metabolism" is a highly exaggerated misconception.

The study that this claim originated from was an experiment published in 2003 with a very small group of only 14 people.

Later, a 2006 study that re-tested under stricter conditions confirmed that drinking room-temperature water does not increase metabolism at all.

Only when drinking cold water (around 3°C) does the body use a very small amount of energy to warm it up to body temperature, but it is not an effect you can actually feel.

I also used to believe that "if I drink a lot of cold water, I will lose weight," and there was a time I drank ice water even in the middle of winter.

Thinking back now, I was completely the type who misunderstood (lol).

The real effect of water is that "the amount you eat naturally decreases"

In conclusion, water is effective for dieting not because it increases metabolism, but because it "physically suppresses your appetite." The reason is that drinking a glass of water before a meal temporarily expands the stomach, making it easier to feel full even with a smaller amount of food.

Actual clinical studies have also confirmed that groups who drink water before meals naturally reduce their food intake compared to groups who do not.

When I sit down to eat while too hungry, I tend to eat quickly and overeat, but if I drink water first, the timing when I clearly feel "this is enough" comes much earlier.

For me personally, this was the point where I felt the biggest change.

As an action you can take starting today, try to make it a habit to drink a glass of water 15-20 minutes before a meal.

Just by doing that, the amount you eat will naturally regulate itself without having to force yourself to endure.

"Feeling a little hungry" might actually be thirst

In conclusion, what you feel when you think you are a little hungry is often actually dehydration.

It is known that the areas in the brain that sense "thirst" and "hunger" are very close, and the signals are easily confused.

Even when your body is only slightly dehydrated, your brain mistakes it for "not enough energy" and it manifests as a craving for sweets.

Surprisingly, many people don't know this.

I used to reach for snacks, but when I tried drinking a glass of water before doing so, I realized that about half the time, that alone was enough to satisfy me.

As a practical tip, if you think "I'm a little hungry," try waiting just 5 minutes and drinking some water first.

If you still want to eat after that, then go ahead. You don't need to rush.

Summary: Water is not a "magic potion" but something that sets the "foundation"

As I have talked about so far, the idea that you will lose weight dramatically just by drinking water was exaggerated.

However, the fact that hydration before meals prevents overeating and prevents false hunger caused by dehydration is a subtle but certain effect that has proper scientific backing.

Please try just one thing first.

Drink a glass of water before your next meal. That is enough. Even just this makes a big difference 🌱

Thank you for reading until the end.

I hope to deliver more tips that make daily life a little easier in the next article as well.

Please look forward to it 😊