The Simple and Science-Proven Trick to Lose More Weight

An easy strategy that doesn't require fasting, following a keto diet, or calorie-counting

In our quest to lose weight and get in shape, the world bombards us with countless weight loss tricks and empty promises.

From miracle pills to home exercise machines to trendy restrictive diets, the landscape is littered with quick fixes that frequently leave us feeling frustrated.

However, amidst the sea of supplement charlatans and dogmatic diets, an easy, science-backed strategy exists to help you lose weight without having to fast, follow the Keto diet, or count calories.

Here’s how it worked for Sarah…

As a busy working mom in her mid-40s, Sarah came to me determined to shed some extra weight she had gained over the years. But she didn’t want to count calories or follow a restrictive diet.

I suggested the simple trick of drinking a glass of water before each meal.

Although Sarah was initially hesitant due to its simplicity, she decided to give it a shot.

Drinking a large glass of cold water before meals helped Sarah feel full faster and eat less without having to stress about calorie counting or portion control.

This simple change helped her lose 12 pounds in her first three months of working with me. Together with exercise and healthier eating, it made a big difference, and she eventually went on to lose 27 pounds in six months with Online Custom FIT Coaching.

Have you ever thought that something as simple as drinking water before meals could be the key to helping you shed those extra pounds?

Drinking water is a scientifically supported approach that can aid in weight loss and improve health, unlike many ineffective fads that only waste your money and leave you with a lighter wallet.

In a study involving middle-aged and older adults aged 55-75 years and who were in a caloric deficit, the group that drank 500ml of water before meals lost 4.4 pounds more and had a 44% greater weight loss over a period of 12 weeks compared to those who did not drink water before meals.

There are several ways in which drinking water before meals can aid in weight loss.

Curbing Hunger

Drinking water before meals can be incredibly beneficial in controlling hunger.

Often, our bodies confuse thirst with hunger, leading us to overeat when we need hydration. By consuming 8–16 ounces of water about 30 minutes before a meal, you can hydrate and help fill up your stomach.

This will make you feel full faster during your meal, resulting in consuming fewer calories overall.

Boosting Metabolism

Did you know that drinking water can actually boost your metabolism?

Research has shown that drinking cold water, specifically, can temporarily increase the number of calories burned by your body because it has to expend energy to warm the water to match your body temperature.

According to this study, drinking 500 ml of cold water can increase your metabolic rate by 30%. The increase happens within 10 minutes and reaches its maximum after 30–40 minutes, with the total thermogenic response being about 100 calories burned.

Thus, drinking 2 liters of water per day could boost your energy expenditure by approximately 400 calories, which is significant!

Cuts Calories

Drinking water prior to meals has the added benefit of replacing sugary and high-calorie drinks.

Oftentimes, people consume soda, juice, or alcohol with their meals, which adds unnecessary calories.

By choosing water instead, you can stay hydrated and avoid the extra calories that can lead to weight gain.

4 Tips for Drinking More Water Before Meals

If you’re looking to try this simple strategy to aid in weight loss, here are some tips to help you incorporate it into your daily routine:

1. Drink Before You Eat: Sometimes, we forget to drink water before meals. Make it a rule to drink 8–16 ounces of cold water before you eat.

2. Start Small: If you’re not used to drinking water before meals, start with a small glass or a few sips and gradually increase the amount over time.

3. Add Fruity Flavor: If you find plain water too boring, add sliced fruit like lemons, limes, oranges, cucumbers, or berries. Sugar-free water flavoring drops are also available.

4. Fill Up With Bubbles: Carbonated water can help you feel even fuller than regular water. Enjoy a can of your favorite calorie and sugar-free soda water before meals, or use a home soda machine like SodaStream.

Drinking water before meals can aid in weight loss, but it's crucial to maintain a balanced diet and consistent physical activity for overall health and fitness.

However, seeing Sarah succeed showed me how small, simple changes can really work in losing weight and getting healthier.

Her story proves that weight loss doesn’t always need complicated meal plans or strict calorie counting — it can be as simple as drinking a glass of water before each meal.

It’s a small change that can make a big difference in managing your appetite, boosting your metabolism, and controlling calories.

Next time you sit down for a meal, grab a tall glass of water, and cheers to a healthier you!