Catherine Saxelby's Foodwatch | Want to lose weight? Drink water before a meal

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Want to lose weight? Drink water before a meal

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"Drink lots of water" has always been standard diet advice. I thought the reason was simply kilojoule subtraction - replace soft drink, juice or alcohol with water and you save kilojoules. And it can be a considerable saving. Drink 600ml water in place of a 600ml Coke ‘buddy' (now the most popular single serve size at supermarkets) and you cut back on 1080 kilojoules (258 calories).

Water drinkers eat less

There's also a belief that drinking water distends your stomach, reduces sensations of hunger and leaves you feeling fuller, all desirable feelings when you're on a diet. There's some research to back this up. US researchers reported that kilojoule intake among habitual water drinkers is approximately 9 per cent less (81 kilojoules or 19 calories a day) than those who do not drink water.

New study confirms water's weight loss advantages

All this has been confirmed in a new study (from Virginia Tech in the US with funding from the Institute for Public Health and Water Research) which tested the "drink-water-before-your-meal" idea on overweight people. The scientists discovered that the subjects ate 13 per cent less after the water. It didn't matter what their age, weight or sex was, nor whether they regularly drank water or not.

More water, fewer kilojoules

Twenty-four overweight and obese older adults aged 55 to 75 took part in this experiment. They came in for a breakfast on two occasions - once with nothing before, then the second time they drank 2 cups (500ml) chilled, bottled water first. What they ate was covertly weighed and measured. Participants consumed significantly less after the water pre-load. This represented a drop of 222 kilojoules for the men and 765 kilojoules for the women. The researchers think the water works by slowing the rate of emptying of the stomach and promoting fullness.

Cheap and effective weight control strategy

Considering that over half of Australian adults and 25% of Australian kids are now overweight or obese, pre-meal water can be a simple inexpensive and effective weight control strategy.

New strategy helps you stay hydrated

It's also desirable because most of us fail to drink enough water over a day. A 2007 survey conducted by Brita Water Filters found that 3 out of 10 Australians say they drink three glasses of water or less a day, significantly less than the recommended daily intake.

So here's to our new healthy weight loss mantra: "Drink plenty of water before you start eating". Cheers!

 

 

Another study re-confirms how water helps

Scientists report results of a new US clinical trial confirming that just two 250ml/8-ounce glasses of the stuff, drunk before each meal, enables people to shed kilos. It's a simple method of appetite control. Read more detail here.


 


Reference quoted: Davy BM, Dennis EA, Dengo L, Wilson KL, Davy KP. Water consumption Reduces Energy Intake at a Breakfast Meal in Obese Older Adults. JADA 2008; 108: 1236-1239.

 

Comments (6)

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Very true! Another study recently published showed exactly how much sodas affect weight loss efforts. Apparently even the diet sodas can mess up your metabolism. Apparently even the diet sodas can mess up your metabolism. See this rel="nofollow" href="http://optimalbodyweight.com/blog/weight-loss-tips/stop-drinking-sugar-sweetened-drinks-and-start-losing-weight
Iris , May 22, 2009
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Wow, this is a lot on the subject that i had never thought of before. Thanks for the great heads up and i must say, very well done.
Business Electricity , August 23, 2010 | url
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This is very interesting.
For years now, I avoided drinking water or any other liquid with my meals fearing that the combination would distend my stomach and it would require greater intake the next time I sat for a meal to reach satisfaction.
I shall certainly try this.
Ahmed , November 02, 2010
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Hi Ahmed. Interesting point you make! I guess you only distend your stomach capacity (stretch it) with solid food, not liquids, so the initial water you swallow isn't doing anything physical. Just filling the volume so you're fuller sooner. The body is an amazing thing, eh? regards Catherine
Catherine Saxelby , November 03, 2010
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You Can never go wrong by drinking lots of water. It will help with weight loss.
Tonya , May 21, 2011 | url
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Having a starter of soup before a main meal makes you feel fuller as well.
suzy , May 22, 2011 | url

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