Losing weight can be a challenging endeavor for many people. While diet and exercise are key, some look to add ingredients to water as a way to boost weight loss. But does adding anything to water really help you shed pounds?
The Skinny on Water
Water is an essential part of any weight loss plan. It has zero calories and helps flush out toxins and excess sodium to reduce bloating. Drinking plenty of water may also:
- Boost metabolism – In one study, drinking 16 ounces of water increased metabolic rate by 30% in healthy adults for 30-40 minutes.
- Suppress appetite – Drinking water before meals can help fill you up so you eat less.
- Prevent overeating – The hydration from water helps prevent mistaking thirst for hunger.
So staying well hydrated with plain water is a great strategy for weight loss. But can adding ingredients to your water help you lose even more weight?
Ingredients Commonly Added to Water
Here are some of the most popular additions people use in their water for weight loss:
Lemon
Adding lemon to water gives it some flavor, which may help you drink more. Lemon also contains pectin fiber, and research shows soluble fiber can aid weight loss. However, lemon has very few calories and won’t dramatically boost weight loss.
Apple Cider Vinegar
Apple cider vinegar (ACV) has gained popularity for weight loss. Animal and some human studies suggest vinegar may increase feelings of fullness, preventing overeating. But its effect on body weight is modest at best.
Ginger
Ginger is another common addition for flavor and potential weight loss benefits. Compounds in ginger may mildly boost metabolism and increase feelings of fullness.
Cinnamon
Cinnamon has antioxidant and anti-inflammatory properties. Some research shows it may also slow stomach emptying and lower blood sugar after meals, which can help control appetite. But it probably won’t lead to significant weight loss.
Cayenne Pepper
Spicing up water with cayenne pepper can temporarily boost metabolism and fat burning. But this small effect is likely short-lived as your body adapts. More research is needed on its effects.
Green Tea
Green tea is another popular beverage addition for weight loss. The caffeine and EGCG antioxidant in green tea may help burn fat. But the amount from adding it to water is likely insignificant.
While these ingredients may provide some benefits, the amounts obtained from adding small amounts to water are unlikely to have a noticeable impact on weight.
Should You Add Anything to Water for Weight Loss?
Plain water should be your primary beverage. While adding certain ingredients may provide some additional benefits, the effects are likely minimal.
Lemon, ACV, ginger, cinnamon, cayenne pepper, and green tea are safe additions. But they shouldn’t replace eating a healthy diet and being physically active, which are still key for weight loss.
Other Tips for Losing Weight with Water
Here are some other water tips that may support your weight loss efforts:
- Drink water before meals
- Replace other beverages like juice, soda, and sweetened coffee/tea with water
- Set a goal to drink at least 64oz (8 cups) per day
- Drink slowly to give your brain time to register fullness
- Infuse your water with fruits and herbs for more flavor
- Carry a water bottle with you as a reminder to keep sipping
The Bottom Line
Drinking more plain water should be your first step for weight loss. While adding some ingredients may provide additional benefits, they likely aren’t necessary. Focus instead on increasing your water intake while also eating healthy and getting regular physical activity.