Doctors Say Drinking Water Before Meals Could Be the Easiest Weight-Loss Hack Ever
Hydration curbs cravings, burns calories—and one water habit makes weight loss even easier
Water is the ultimate multitasker, hydrating, energizing and supporting nearly every function in the body—and it can even help you shed unwanted pounds, too. While it’s no magic bullet, drinking more water burns calories and curbs cravings for less healthy foods.
Before diving into the best way to drink water for weight loss, let’s review exactly how water supports weight loss.
“Water helps with weight loss in a few ways,” says Uma Darji, MD, a board-certified family medicine physician. “It has no calories, so when you choose water over sugary drinks, it cuts out a large source of extra calories.” What’s more, she adds, “Water helps improve your feeling of fullness, and staying hydrated can reduce unnecessary snacking and being hydrated helps your body process nutrients better.”
Woman's World Answers
Water before meals for weight loss
For years, dietitians, doctors and other weight-loss experts have suggested drinking water before meals to help with weight loss—and for good reason!
A study published in Obesity found that obese adults who drank 17 ounces) of water (about 2 cups) 30 minutes before meals, lost an average of 5.2 pounds over 12 weeks, and 27 percent of those participants who drank water before meals also lost at least 5 percent of their body weight. That’s without making any other changes to their diet or exercise habits!
What may explain these results? “One likely reason is that drinking water before eating creates a sense of fullness,” explains Dr. Darji. “When the stomach stretches slightly, hunger hormones like ghrelin decrease, which can naturally reduce the amount of food someone eats during a meal. It’s also possible that this simple habit makes people more mindful at mealtimes so they slow down and pay attention to portion sizes and their own hunger cues.”
“Water also dilutes the calories per bite or “energy density,” as the stomach is basically getting replaced with something that has zero calories,” adds Parth Bhavsar, MD, a board-certified family medicine physician with extensive clinical experience in urgent care, virtual primary care and telehealth.
4 tips on drinking water for weight loss
In addition to sipping a glass or two of water before meals, try these tips from Dr. Darji to help you lose weight:
- Set daily water goals: “A general target is about 1 oz. per kilogram of body weight per day,” says Dr. Darji. For a woman who weighs 150 pounds, that’s roughly 68 ounces of water a day, or 8 and a half cups.
- Drink water throughout the day: “Don’t try to drink all your water at once,” says Dr. Darji. “Sipping throughout the day keeps you hydrated and prevents bloating.” It also keeps you full, so you won’t be reaching for snacks.
- Pair your sip with something: “For example, drink a glass when you wake up, before each meal,” says Dr. Darji. “Adding hydration to habits you already have makes it easier to stay consistent.”
- Make it convenient: “Keep water visible and accessible: A filled water bottle that you can carry around and refill as needed is a great visual reminder to drink more,” says Dr. Darji.
What to do if you struggle to drink enough water
Even knowing all the benefits, many people find it hard to choose plain water when there are so many other options.
And you’re not alone. “A lot of people struggle with plain water. I hear often in clinic that people don’t like the taste of water,” says Dr. Darji.
So what can you do?
- Add flavor: A squeeze of lemon, a handful of cucumber slices or fresh blueberries or orange slices can make water more enjoyable. “While lemon is often said to help detoxify, its main benefit is making water more appealing,” says Asha Subramanian, MD, a board-certified family and lifestyle medicine physician in Maryland and founder of Diya Lifestyle and Wellness.
- Mix in herbal tea: Caffeine-free teas, like chamomile or ginger, can “count” toward your daily water intake goals and offer additional soothing benefits.
- Eat water-rich foods: Foods like cucumbers, watermelon, tomatoes, cabbage and celery contribute to your hydration. They also deliver nutrients and fiber, which adds volume to your diet and keeps you feeling fuller longer, says Dr. Subramanian.
While water has major health benefits, it’s important not to overdo it.
“Drinking big volumes of water (more than a liter per hour) can actually be harmful as it can dilute out the sodium, which is one of the electrolytes that are essential to maintain normal brain function,” cautions Dr. Bhavsar. “Big changes in a short span of time in sodium levels can cause water intoxication, which is uncommon but dangerous. Those with heart failure or kidney disease also need to be careful.”
Ultimately, water can be a game changer for weight loss and overall health, but the key is paying attention to when you drink it and how much you’re drinking.
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