Water and weight loss:

Eat Your Water for Weight Loss

While many approaches to weight loss aim to reduce some component of our diet (lowering fat,carbs or overall glycemic index, a leading nutrition researcher says a very effective approach involves increasing your intake of one of food's most fundamental ingredients: water.

Why Not Just Drink More Water?

For some reason, our bodies do not process water consumed as a beverage in the same way it uses water "hidden" in solid food, according to Rolls.

Research shows that people offered soup or a casserole will report feeling fuller and satisfied than subjects offered precisely the same components as separate vegetables, carbohydrates, and other ingredients along with a glass of water.

"It appears that the gastrointestinal tract handles water differently depending on whether you drink it or it's incorporated into a dish," she says. "Water bound into food takes longer to exit the stomach, there's more swallowing, and because the portions can appear large, there are visual cues as well that affect satiety or satisfaction."

Even better, Rolls points out, looking for the best water-rich foods leads you to the kind of nutrient-dense choices like fruits and vegetables that you should be consuming anyway, as part of a healthy anti-aging diet. Besides, she says, adding more produce to your plate will keep your portions large and satisfying.

Best Ways to "Eat Your Water"

You can "eat more to eat less" by trying these meal tricks:

Start each meal with a low-calorie salad or soup, both of which have been proven to reduce the number of calories consumed later in the meal.

Substitute vegetables with a low-calorie density for other foods,like meat and grains.

Limit meats and grains so they each occupy no more than a quarter of your plate.

Aim to fill half your plate with vegetables prepared in a way that keeps their calorie density low (steaming, sauteeing, or microwaving).

Try adding a second or third vegetable portion for greater variety,rather than increasing the amount of a single vegetable.

Try a small portion of healthy food, like longevity boosting breakfast at the end of a meal in place of a dessert.

Sources:

https://www.verywellfit.com/eat-your-water-dont-drink-it-for-weight-loss-2223388

https://theoutline.com/post/7668/water-scarcity-seltzer-bottled-water-climate-change?zd=1&zi=5rspksl4