Content

• Steps
• Advice
• Warning

There are many different types of diets available, and you can buy all kinds of books and prepared meals to follow the diet. With the water diet, you won't have to buy something you don't want! On the plus side, this diet doesn't focus on exercise. It all revolves around water only!

Steps

Part 1 of 3: Preparing to lose weight

1. 

   Study the water diet. The diet comes in many variations, from complete fasting to making sure your daily water is cold. For example, a water-based diet recommends drinking about 2 glasses of water before meals, while also following a low-calorie diet. Researchers have found that those who use this method lose 2 kg more than those who do not drink water.
   • The water-based diet is most effective when applied in the short term. This diet is safest when combined with a normal diet and can be dangerous when combined with fasting.
   • The water diet may not be safe for everyone. When you fast and only drink water, you run the risk of developing symptoms of low blood sugar such as dizziness and exhaustion, not to mention other symptoms like constipation, dehydration, and not tolerating cold temperatures.If you're struggling with hypoglycemia, a water-based diet might not be right for you.
   • These diets often have a "yo-yo" (rebound effect) effect, meaning that once you have lost weight and stopped it, you will likely gain weight again.

2. 

   
   
   Set realistic goals. When planning to lose weight, you need to know where you are and what you want. Take the time to take measurements (such as your weight) and figure out your healthy weight standard (such as your BMI) and set goals based on that.
   • Scales to know your current weight. This way you can set more precise weight loss goals.
   • Calculate BMI (body mass index). BMI can indicate how healthy your weight is compared to your height ratio. A person 5’9 ”(1.5 m) tall and weighing 150 pounds (68 kg) will be calculated as follows: x 703 = 24.96. This BMI 24.96 is within the normal range.

3. 

   
   
   Review. You can check your BMI at home, but don't start a weight loss program without consulting your primary care doctor. Your doctor will evaluate your BMI more accurately and help you plan your diet and exercise.
   • Talk to your doctor about your water diet plan for advice on a safe diet. Everyone has different physical needs, and a doctor will help you avoid harming yourself in vain.
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Part 2 of 3: Weight loss

1. 

   
   
   Drink as much water as half your weight. You can decide for yourself the total amount of water you drink per day, but experts recommend that you drink half of your weight in ounces (that is, if you weigh 150 pounds (68 kg)) drink 75 ounces (2.2 liters) of water per day).
   • If you forget to drink water before meals - unavoidable because you are practicing a new habit - don't blame yourself. Just try again at a later meal and you will get used to it.

2. 

   Drink water regularly. You need to drink it both when you wake up and 30 minutes before meals. The feeling of fullness when you fill your stomach with water will keep you from overeating.
   • Drink water after a meal. Contrary to the myth that drinking water while eating is unhealthy, drinking water after eating can actually aid digestion and prevent constipation.
   • Drink water after exercising and sports. You need to be rehydrated while exercising, even if you don't feel much thirsty. People who exercise and sports should drink about 1.5 -2.5 cups more water than the recommended amount of water (the amount of water is half of body weight).

3. 

   Determine the type of water you drink. Tap water is often thought to be bad because it contains chemicals, but the US Environmental Protection Agency (EPA) is the agency that directly oversees the treatment of the water. Bottled water is subject to a number of regulations, but the EPA cannot guarantee its safety like tap water. If your home has a water filtration system, go ahead and use it, but don't worry too much about filtration.
   • Although bottled water sales have outperformed coffee, milk and juices, bottled water is very harmful to the environment, and some cities have started to tax this product and eliminate bottled water in State agencies. Tap water is also safe to drink, inexpensive, and doesn't harm the environment.
   • Home water filtration systems can remove some elements (such as chlorine) but cannot remove all contaminants. Plus, you have to maintain these systems so that these systems won't become polluted and ineffective.

4. 

   Buy a water bottle. For all-day drinking water, buy a good quality water bottle that does not contain BPA, regardless of whether it's plastic, metal or glass.
   • You may not need to buy a water bottle, but you need to keep track of your daily water intake. Make sure you have one cup for your workplace and one for drinking at home instead of a water bottle.
   • When going out to eat, you should take advantage of ordering water before ordering food. Be sure to drink up to 2 glasses of water before a meal is served.

5. 

   Combine light exercise. The water diet focuses on drinking water to lose weight, but exercising will help you burn calories. If you are exercising regularly, do not change this habit when you start dieting. If you don't have an exercise routine yet, start exercising by walking several times a week before stepping into heavier exercises.
   • Only exercise if you still eat food. Fasting and water-only exercise slows down your metabolism, making you more vulnerable, as low blood sugar can be dangerous.
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Part 3 of 3: Achieving goals

1. 

   Set a weight loss goal. Setting goals will help you stay motivated and determine what works and what doesn't. For example, make a list of goals that you want to physically accomplish. If you want to lose 5 pounds in a month, write this goal somewhere you can see every day.
   • You must estimate the amount of weight you need to lose when you are on a water diet to have a clear goal. For example, in the study we mentioned above, researchers showed that subjects who drank 2 glasses of water before each meal lost 7 kg over a 12-week period.

2. 

   Buy a wall calendar. Place your calendar in a visible place, such as in the kitchen. Mark the start and end dates of the diet.
   • Even if you have recorded weight loss goals elsewhere, such as on paper or on your phone, a wall calendar will help you see your daily goals. It is very important when you are standing in the kitchen and reaching for a pack of unhealthy snacks.

3. 

   Download a weight loss app. You look at your smartphone every day - so why not use it to stay motivated to lose weight? Apps like MyFitnessPal will help you track your daily water, food, and calories burned. Studies have shown that people who record information about food and exercise lose more weight than those who don't.
   • For added convenience, some people even use a health tracker so that they don't have to enter data on the phone (such as FitBIt). This type of ring can track your movements, evaluate your sleep habits and other information.

4. 

   Reduce calorie intake. The water diet doesn't focus on calorie counting, but to include your body in a weight loss regime, the calories you take in must be less than the calories you burn. It is important to require the body to get energy from stored fat.
   • Record in the weight loss app all the food you eat. You may be amazed at how much you actually eat in a day, and this will motivate you to eat less.
   • If you forgot to write down something, remember and try to make the closest estimate. Estimated data is better than no data anyway.
   • Remember that the water diet is labeled "yo-yo" because when you drink water instead of food, your body draws nutrients from the muscles instead of fat. This condition will slow down your metabolism, force you to maintain an extremely low calorie diet to sustain weight loss, and this is very uncomfortable.
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Advice

• Don't neglect your weight loss app. You should record your weight at the same time each day (morning is best) to see results. The amount of weight you lose will help keep you motivated.

Warning

• While rare, there is still a risk of drinking too much water. This condition is called hyponatremia. You can prevent this by relying on your feeling of thirst, while also watching for signs of weight gain and swelling during physical activity.