1Try replacing a single meal with pure water. If you have never fasted, take small steps to prepare your body for the challenge of fasting.
2Try a 24-hour water fast. Prepare for 7 days before a 24-hour fast. Start by removing foods and drinks high in sugar, fat, and caffeine 7 days before you intend to begin your water fast.
3Replace unhealthy foods with lean proteins, salads, and fresh produce.Increase your water intake each day until you are comfortable consuming at least a half-gallon each day.
4Consider taking herbal supplements or finding a safe water additive to balance electrolytes. Although the water fast does not permit sweeteners or solid food during the fast, it often recommends prune supplements or natural salts to prevent water intoxication.
5Sip unsweetened green tea for breakfast and seltzer water for lunch. Any time you feel discomfort or hunger pains, drink additional water. Add a squeeze of fresh lime juice to the green tea or seltzer to add some flavor if desired.
- Alternatively, you can follow a Water Diet that emphasizes significant increases in water intake without necessarily requiring exercise or food changes to lose weight. Although these diets can be risky if you do not have sufficient mineral and electrolyte intake, they are otherwise free and easy to follow. For some people, they can result in significant weight loss.
- Instead of working water diet techniques into your daily routine to lose weight, consider following a water fast. Although water fasts can be controversial and even dangerous when not carefully monitored, many people who have tried a water fast claim it is helpful in flushing toxins from the body, regulating the digestive tract, restoring energy, and jumpstarting significant weight loss. Proper water balance in the human body is essential to the flow of electrolytes across cell boundaries, circulation of oxygen and nutrients in the blood, flushing out waste and toxins through the liver and kidneys, regulating the digestive tract, and regulating body temperature. Without sufficient hydration, the body’s tissues, cells, and organs are not able to function appropriately and may inhibit weight loss. Severe dehydration can cause organ failure and death. Staying properly hydrated with water is essential to good health and simple weight loss.
- If you are an endurance athlete, ask a health professional about appropriate quantities of water to drink during exercise; he or she may recommend alternating water with a sports drink containing electrolytes.
- Research has demonstrated that relative and absolute increases in the amount of water drunk each day can improve weight loss results among dieters. Try increasing your daily water intake to meet or slightly exceed recommended daily amounts. Typical daily water intake recommendations are 3.7 liters per day for adult men and 2.7 liters per day for adult women, from all sources (drinking water, other beverages, and foods).
- Increasing water intake or water dieting will be most effective at boosting weight loss when combined with an exercise plan and a healthy, balanced diet.