Content

• To step
• Part 1 of 3: Preparing to lose weight
• Part 2 of 3: Losing weight
• Part 3 of 3: Achieving your goals
• Tips
• Warnings

There are numerous diets and you can buy all kinds of books about dieting and prepared meals. You don't have to buy anything for the water diet if you don't want to! Better yet, exercise doesn't matter to this diet. Water is the most important.

To step

Part 1 of 3: Preparing to lose weight

1. Study the water diet. This diet has many variations, from a complete fast to making sure that the water you drink daily is cold. For example, one version states that you drink about two glasses of water before every meal while not consuming many calories. Researchers have shown that people who do this lose 2 pounds more than people who skip the water.
   • The water diet is best suited for a short period of time. It is safer when combined with a normal diet and can be dangerous in combination with fasting.
   • The water diet may not be safe for everyone. When you fast with water, you run the risk of symptoms of low blood sugar such as dizziness and fatigue, not to mention constipation, dehydration and an intolerance to cold temperatures. If you know you have low blood sugar, the water diet may not be right for you.
   • This diet tends to be a yo-yo diet, meaning that once you stop the diet, you will quickly regain lost weight.
2. Set a realistic goal. If you want to lose weight you need to know where you are and where you want to go. Take the time to take some measurements (such as weighing yourself) and take a look at the norms of a healthy weight (such as BMI) and set your goals from there.
   • Weigh yourself. Once you know your current weight, it becomes possible to work out specific weight goals.
   • Check your BMI (Body Mass Index). BMI tells you how healthy your weight is in relation to your height. A BMI of 20-24 is normal.
3. Get a medical check-up. You can check your BMI at home, but don't start a new weight loss program without first seeing a doctor. He will be able to accurately evaluate your BMI and make the right recommendations regarding sports and diet.
   • Tell your doctor about your plan to follow the water diet so that he or she can give you safe diet advice. Everyone has different physical needs, and seeing a doctor will help you avoid harming yourself unnecessarily.

Part 2 of 3: Losing weight

1. Drink one thirtieth of your body weight in liters. The amount of water you drink daily depends on you, but experts recommend dividing your body weight by 30 (for example, if you weigh 75 kg, you should drink 2.5 liters of water per day).
   • If you forget to drink water before meals - an insurmountable thing since you're trying out something new - don't blame yourself. Simply try again at the next meal. Eventually it will become a habit.
2. Drink water often. Drink water from the moment you wake up and 30 minutes before each meal.The feeling of fullness this causes will make you less likely to overeat.
   • Drink after meals. Contrary to rumors that drinking after meals is bad for you, drinking after meals can aid digestion and prevent constipation.
   • Drink after exercise. You have to change liquid, and you are not exactly thirsty. Athletes should drink about 1.5-2.5 glasses of water in addition to the recommended amount (your body weight divided by thirty, see above).
3. Decide what kind of water you will drink. Tap water has a bad reputation for the chemicals it contains, but the government oversees its production. Bottled water is less regulated and the government cannot guarantee its safety like tap water. If you have a filter installation at home, use it but don't worry that your water needs to be filtered.
   • While the sale of bottled water has outpaced the sale of coffee, milk or fruit juice, know that bottled water is terrible for the environment and that some cities are now taxing it and trying to keep it out of the city government. Tap water is equally safe to drink, it is free and it does not harm the environment.
   • Water filter systems at home can filter certain things from tap water such as chlorine, but no system can remove all pollutants. In addition, you have to maintain these systems properly or they will produce contaminants themselves, effectively doing what they are trying to prevent.
4. Buy a water bottle. To always have your water at hand, you can invest in a water bottle without BPA. You can choose a plastic, metal or glass bottle.
   • It is not necessary to buy a water bottle, but you do need to keep track of how many liters of water you drink each day. Maybe you can use a certain glass or cup instead of a water bottle.
   • When going out to eat, take advantage of the pre-meal drink and ask for water. Make sure you have finished your glass twice before your meal is delivered.
5. Do some sports. Your water diet is for weight loss, but exercise will burn calories. If you already have a sports routine, you should certainly not change it because of the water diet. If you don't have a routine, start by walking a few times a week before starting more intense exercise.
   • Exercise only when you eat. Exercising on the water diet will deplete your metabolism, making you more susceptible to the effects of low blood sugar. After all, these can be dangerous.

Part 3 of 3: Achieving your goals

1. Set fitness goals. Goals keep you motivated and help you decide which things will and won't work. For example, make a list of what you want to achieve physically. If you want to lose three kilograms in a month, write it down so you can see it every day.
   • You need to estimate how much weight you will lose from the water diet to set a clear goal. For example, researchers have concluded that you can lose about 4 pounds over 12 weeks by drinking 2 glasses of water before every meal.
2. Buy a wall calendar. Hang it where you will often see it, such as in the kitchen. Mark the start and end of your diet.
   • Even if you have your fitness goals written down elsewhere, such as on a piece of paper or in your phone, a wall calendar can help keep your goals concrete. This is important when you are in the kitchen and are in danger of reaching for an unhealthy snack.
3. Find a fitness app. You look at your smartphone every day - why not turn it into a motivation to lose weight? Apps like MyFitnessPal help track your water, food and calorie intake every day. Studies show that keeping track of your diet and exercise does help you lose weight.
   • Some people choose a bracelet that records sports so that they don't have to remember to enter the data each time (such as the FitBIt). These bracelets can track your movements and measure your sleeping habits, among other things.
4. Try to limit your calorie intake. The goal of the water diet is not to count calories, but you should still try to consume fewer calories than you burn. The goal is for your body to start getting energy from your fat reserves.
   • Track every bite you eat in a fitness app. It will surprise you how much you eat every day and it will motivate you to eat less.
   • If you forgot to enter something, simply go back and do your best to guess correctly. Even estimated data is better than no data when trying to get tangible results.
   • Remember, the water diet is considered a yo-yo diet because drinking water instead of food causes your body to take nutrients from your muscles instead of your fat. This depletes your metabolism and you will have to stick to a very low calorie and unhealthy diet in order not to regain weight.

Tips

• Don't ignore your fitness app. You should record your weight at the same time every day (best in the morning) to see results. You will be motivated when you see yourself losing weight.

Warnings

• It is really possible to drink too much water, although this is rare. This is called hyponatraemia and can be prevented by monitoring your body's natural thirst in addition to looking for visible signs of weight gain and bloating during physical activity.