Start fighting obesity tomorrow with this simple, easy step: Drink only water with your meals

Losing weight can be an arduous process, yet there’s one simple habit that can make it easier. Instead of accompanying your meals with shakes and juices, opt for plain water.

This is what helped over 1,200 elementary and middle school students in New York City shed some unwanted pounds over the course of a five-year pilot program. The placement of water dispensers in the cafeterias not only led to tripled water intake during lunchtime, but also helped the students lose small but significant amounts of weight.

“The nutrition profile doesn’t change much when people increase their plain-water intake, but we do see a significant drop in their saturated fat and sugar intake,” said University of Illinois kinesiology and community health professor Ruopeng An, who conducted a cost-benefit analysis of the program. Though the children consumed less milk, An stated that this wouldn’t pose any major nutritional hazards. (Related: Don’t Become Your Own Worst Enemy During Your Weight Loss Journey.)

“While there might potentially be some problems if children consume less whole milk, I would say those are probably minor in comparison with the costs associated with the skyrocketing rates of childhood overweight and obesity in the U.S.,” An explained.

And far from only benefiting children, drinking solely water with your meals is good for adults too. An himself performed a previous study on the effects of greater water intake among adults, and found that there was little evidence of any adverse nutritional side effects,.

Really though, it’s not at all that surprising that the students under the program lost weight. Water has been proven to aid in weight loss efforts in a number of ways, and according to, these are some of them:

To enjoy these amazing health benefits, make it a point follow the recommended intake of four to eight glasses, or one to two liters, of water a day. This is a general guideline, however. You may need more water than other people, or you could be one of those people who can do with a little less. Just be sure to drink water whenever you feel thirsty, as ignoring this urge can cause you to become dehydrated. Even mild dehydration can cause you to reach for food or experience a headache, neither of which are good for you. The same can’t be said of water, which is definitely something you should have everyday.

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