There are several diets out there and, in many cases, you need to buy books and ready-to-eat meals. With the water diet, you don't have to buy a bunch of unnecessary items. Better yet, exercise is not the focus of the diet. It's just water.
Part 1 of 3: Preparing to lose weight
Step 1. Research more about the water diet
There are several variations of diet, which can include fasting or just drinking ice water. One version, for example, suggests consuming about 2 glasses of water before each meal when following a calorie-deficit diet. Some research shows that people who drank the water lost about 2 kg more than people who drank nothing.
- The water diet should only be done for a short period of time. It is safer if combined with a normal diet, but it can be dangerous if combined with fasting.
- Not everyone should be on the water diet. During a water fast, there are risks of hypoglycemic symptoms such as dizziness and fatigue, as well as constipation, dehydration and intolerance to cold temperatures. If you already have hypoglycemia, it's best not to embark on it.
- This type of diet usually causes the famous "accordion effect", that is, the person loses weight, but as soon as he stops the diet, he recovers everything.
Step 2. Have a realistic goal
Are you determined to lose weight? You need to know your current status and where you want to go. Measure, weigh yourself, and check out some ideal standards for your body (such as BMI). From this data, set goals.
- Weigh yourself. When you really know your weight, it's easier to set a safe weight-loss goal.
- Check your BMI (Body Mass Index). BMI is a way to know if your current weight is healthy for your body. The formula is weight divided by height squared. Those who weigh 80 kg and are 1.80 in height, for example, have a BMI of 24.69, which is within what is considered healthy.
Step 3. Get a check-up
You can calculate your BMI at home or even online, but don't start a diet without consulting a doctor. A general practitioner can order basic tests, in addition to taking more accurate measurements and making recommendations for proper nutrition and physical activity.
Talk to him about the water diet for other safe suggestions. Every person has a physique and an organism. Consultation with an expert avoids unnecessary problems
Part 2 of 3: Weight loss
Step 1. Multiply your weight by 35 ml and drink that amount of water per day
The amount of water you should consume per day is up to you, but experts recommend this proportion. Therefore, a person weighing 70 kg should drink about 2.5 l of water a day.
If you forget to drink water before meals – something unavoidable at first, as it is a new habit – don't be discouraged. Just try again next meal. Over time, you get used to it
Step 2. Drink water frequently
Drink water as soon as you wake up and 30 minutes before eating a meal. The feeling of being satisfied when filling your stomach with water prevents you from overindulging in food.
- Drink water after meals. Contrary to popular belief, drinking fluids during and after meals helps digestion and prevents constipation.
- Hydrate after exercising. You need to replace the fluid you lost, even if you're not thirsty right away. Those who practice physical activity should drink from 360 ml to 600 ml of water more than the recommended amount.
Step 3. Decide the type of water
Tap water has a bad reputation, but in most cities in Brazil, it is treated and does not pose a health risk, as long as the water tank is clean. Mineral water undergoes strict quality control and is safe for consumption. Many people have a filter at home that traps possible impurities from tap water.
- Mineral water may even be the safest option, but it is bad for the environment, due to the large amount of discarded plastic bottles every day. Filtered water is also safe, in addition to being much cheaper and not harming the environment.
- Just don't forget to maintain the filter and change the spark plug whenever necessary, otherwise it won't do any good.
Step 4. Buy a small bottle of water
To have water at your fingertips at all times, invest in a small bottle made of BPA-free plastic, metal or glass.
- It is not necessary to buy a small bottle, but it is good to have control over the amount of water consumed each day. One idea is to separate a glass at work and another at home to refill if you don't want to buy a bottle.
- When you go out to eat, take the opportunity to ask the waiter for a glass of water before deciding on the dish. Try to consume the water before the meal arrives.
Step 5. Do light exercise
The purpose of this diet is to drink water to lose weight, but physical activity helps burn calories. Already have your exercise routine? Don't trade it for the water diet. If you haven't already, start hiking a few times a week before embarking on more strenuous activities.
Only exercise if you have a good diet. Physical activity during a water fast only serves to impair your metabolism, leaving your body more vulnerable to the effects of hypoglycemia, which can be dangerous
Part 3 of 3: Achieving Your Goals
Step 1. Have goals
Having goals can keep you motivated and help you decide what works and what doesn't. For example, make a list of everything you want to achieve for your physique. Want to lose 5 kg in a month? Write the goal in a visible place so you can remember it every day.
You need to have an estimate of the amount of weight you will lose during the water diet to have a clearer goal. For example, in the study mentioned above, it was found that subjects lost 7 kg over 12 weeks by drinking 2 glasses of water before every meal
Step 2. Buy a wall calendar
Hang it in a visible place, such as in the kitchen, and mark the beginning and end of your diet.
Even if you record dates elsewhere, such as on a calendar or on your cell phone, the calendar helps make your goals more visible, which is critical, especially in the kitchen when you're about to pick up a mess from the cupboard
Step 3. Download a fitness app
We all use cell phones on a daily basis, so why not turn it into a motivational tool? Apps like MyFitnessPal help track and record the amounts of water, food and calories consumed each day. Studies show that documenting diet and physical activity helps you lose more weight.
Some people also use smartwatches to monitor the number of steps, the amount of calories burned and the heart rate, but this option is less affordable due to the high price
Step 4. Decrease your calorie intake
The purpose of the water diet is not to count calories – it is to prepare your body to lose weight. Still, it is necessary to consume fewer calories than the body uses. In this way, the body is forced to draw energy from fat stores.
- Record everything you consume in the app. Perhaps you are surprised by how much you eat each day and find motivation to close your mouth more.
- If you forget to register something, try to remember and post it later. Putting in estimated information is better than putting nothing at all if you want to generate quantifiable results.
- The water diet can generate the "accordion effect" for the following reason: when you drink water instead of eating, the body tends to draw nutrients from muscles rather than fat. Thus, the metabolism gets used and it is necessary to have a diet with very few calories to maintain the weight, which is not possible in the long term.