Drinking Water Before Meals Accelerates Weight Loss by Over 44%
Have you ever thought recently, "I've tried various diets, but I'm not seeing any results..."?
The cause might not just be the "amount you eat" or the "amount of exercise."
Scientific evidence has shown that simply changing the timing of when you drink the water that is readily available to us can accelerate weight loss.
When I was on a strict diet myself, I even refrained from drinking water. Looking back now, I can say with certainty that it was highly dangerous and ineffective.
I am currently losing weight myself, but I make sure to drink plenty of water (though juice is a no-go).
In this article, I will explain in an easy-to-understand way the relationship between "water and weight loss" revealed by a paper using a research method called a systematic review, which aggregates multiple highly reliable studies, as well as simple practical methods you can start today.
Why "water before meals" is attracting attention—is just drinking it not enough?
We are often told to "drink plenty of water for your health," but perhaps few people are conscious of when they drink it.
In fact, drinking water before a meal acts like a "run-up" to increase meal satisfaction and naturally suppress calorie intake. Rather than just drinking water vaguely, the "timing of drinking" becomes a "smart strategy" for dieting.
Introduction to the paper
The basis for this article is a systematic review published in the prestigious medical journal "JAMA Network Open" in 2024.
This paper integrates the results of 18 highly reliable "randomized controlled trials (RCTs)" regarding water intake and analyzes their effects.
Analysis subjects: 18 randomized controlled trials (the research method with the highest level of scientific evidence)
Main evaluation items: Weight loss, blood glucose levels, headaches, kidney stones, etc.
Does "water before meals" really lead to weight loss?
To conclude, the answer is "yes."
In this review, among the four studies that specifically evaluated weight loss, three studies targeting overweight or obese adults reported that the group that drank water before meals achieved significantly greater weight loss compared to the group that did not.
For whom, and how much of an effect was there?
The effect was most pronounced in overweight or obese adults.
Although there are differences depending on the study, the group that drank water before meals recorded 44% to 100% greater weight loss compared to the control group. Specifically, one study showed that after a 12-week intervention, the group that drank water lost an average of 1.3 kg more weight.
In other words, those who feel they are prone to weight gain may be the ones most likely to benefit from this simple habit.
Why is "water before meals" effective for dieting?
The paper cites several mechanisms as reasons for its effectiveness.
The stomach is filled, increasing satiety Drinking water before a meal physically fills the stomach, providing a certain level of satiety before you even start eating. As a result, the amount of food consumed naturally decreases, leading to a reduction in calorie intake.
Replacing high-calorie beverages For those who have a habit of drinking juice or sugary drinks with meals, replacing them with zero-calorie water can significantly reduce calorie intake unconsciously.
However, this effect does not manifest the same way for everyone. For example, one study targeting adolescents did not find a correlation with weight loss.
However, this is thought to be because the intervention was not limited to "before meals" and it was difficult to maintain the habit of drinking water due to factors like school life.
Conclusion: The success of a diet changes with the "timing of drinking"
What became clear in this review is that it is not just about drinking water, but that "when you drink it" is important.
In particular, it was shown that the simple habit of drinking about two glasses of water before a meal is one of the scientifically backed methods for weight loss.
This is one of the easiest methods, costing nothing and having almost no concerns about side effects.
Before starting strict dietary restrictions or intense exercise, why not try incorporating "water before meals" into your daily routine? That one glass might be the trigger that changes your body.
References
Hakam, N., Guzman Fuentes, J. L., Nabavizadeh, B., Sudhakar, A., Li, K. D., Nicholas, C., Lui, J., Tahir, P., Jones, C. P., Bent, S., & Breyer, B. N. (2024). Outcomes in Randomized Clinical Trials Testing Changes in Daily Water Intake: A Systematic Review. JAMA Network Open, 7(11), e2447621. doi:10.1001/jamanetworkopen.2024.47621