Water and Weight Management
Experts agree that we are facing an obesity epidemic. Half of all adults1 in the UK are overweight or obese, and at risk from chronic conditions such as heart disease, diabetes and cancer. Obesity also affects children, with around a quarter having an unhealthy body weight. Worryingly, government advisors say that obesity could become the norm by 2025 and may start to affect our average life expectancy. Clearly, we need to change our ways.
Causes of Weight Gain
Weight gain is caused by an imbalance between the calories we eat and the calories we burn off in physical activity. The following are believed to contribute to our risk of obesity:
Large portions of high calorie foods and drinks
Too many high calorie snacks and drinks
Alcohol
Too much time spent in sedentary pursuits, e.g. TV, computer games
Too little time spent in active pursuits, e.g. walking, sport, exercise.
What We Drink Matters
Most of us know that to stay well hydrated we should drink around 6 to 8 glasses of fluid a day. But research shows that some drinks are better than others for helping us to stay slim. Sugary soft drinks may be bad for our waistlines because the calories in them are not noticed by our bodies and therefore have a limited impact on how full we feel, so we may consume too many calories in the course of the day.
Several studies have looked at the potential impact of sugary soft drinks on body weight and weight gain. In a major review of published studies, adults with higher intakes of sugary soft drinks were more likely to gain weight or be overweight. 3 There have been similar findings when schoolchildren have been studied.
Water First
Conversely, a number of recent scientific studies have shown that having a large glass of water before breakfast or lunch can reduce hunger and encourage adults to consume fewer calories – up to 13% fewer in one study.
Swap to Slim
Other research has looked at whether swapping sugary soft drinks for a glass of water could help people to stay slim. In a study of over 3000 American children, calorie intakes during 2003 and 2004 were compared and the impact of different drinks was examined. Each serving of sugary soft drinks was found to add 106 calories a day, but in contrast, when drinking water, children’s overall intake of calories did not increase.
To put these findings in context, a daily sugary soft drink could boost a child’s calorie intake by 38,000 calories a year which theoretically could add 5½lbs (or 2½ kilograms) to an average child’s weight. Scientists estimate that swapping their daily sugary soft drinks for water could save these children 235 calories a day, which would go a long way towards helping them maintain a healthy weight.
Similar results have been found for adults. In a study of 170 dieting women, drinking up to two pints (1 litre) of water daily was linked to better weight and body fat loss than when other types of beverage were chosen. Scientists calculated that swapping sugary soft drinks for water could save around 200 calories a day over a year, which, theoretically could mean a weight-loss of 10lbs (4.7 kilograms).
Top Tips for Maintaining a Healthy Weight
1. Make sure water is always available to drink when you are eating food
2. Swap sugary drinks for water to save on calories
3. Aim to eat 5 portions of fruits and vegetables a day
4. Eat a wholegrain breakfast e.g. cereal or toast each morning
5. Get active - walk for at least 30 minutes every day
6. Cut down on saturated fat, sugar and salt, switch to lower fat/sugar/salt alternatives
7. Swap high calorie snacks for a handful of nuts, seeds or dried fruit
8. Watch less TV
9. Sit down to eat with your family or friends
10. Cut down on alcohol
11. Avoid snacking between meals
12. Bottled water is handy when you are at work or on the move
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