There is scientific evidence that water really does help you lose weight. Germany researchers report that water consumption increases the rate at which people burn calories. The impact is modest and the findings are preliminary, but these researchers say their study could have important implications for weight-control programs.

Guidelines:

Drink Eight Glasses of Water Per Day

Despite the fact that most diets call for drinking at least eight, 8-ounce glasses of water a day, few studies have been done to determine if the practice actually speeds weight loss. In an effort to answer this question, Michael Boschmann, MD, and colleagues from Berlin's Franz-Volhard Clinical Research Center tracked energy expenditures among seven men and seven women who were healthy and not overweight.

After drinking approximately 17 ounces of water, the subjects' metabolic rates -- or the rate at which calories are burned -- increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.

The study also showed that the increase in metabolic rate differed in men and women. In men, burning more fat fueled the increase in metabolism, whereas in women, an increased breakdown of carbohydrates caused the increase in metabolism seen.

Findings reported in the December 2003 issue of The Journal of Clinical Endocrinology and Metabolism indicate that over the course of a year, a person who increases his water consumption by 1.5 liters a day would burn an extra 17,400 calories, for a weight loss of approximately five pounds. The findings also noted that up to 40% of the increase in calorie burning is caused by the body's attempt to heat the ingested water.

Very Small Effect

The researchers indicate that up to 70% of the increase in metabolism, "cannot be attributed to the heating of the ingested water," but exercise physiologist Daniel Moser, PhD, tells WebMD that it is unclear from this small study if this is the case. "Larger studies are clearly needed to confirm this extremely modest weight-loss effect

Nutritionist and American Dietetic Association spokeswoman Leslie Bonci, MPH-RD, says “even if the findings are confirmed the clinical implications are slight.“ "Obviously people are looking for ways to increase metabolism, but this is a very, very, small effect," "We are talking about just a few calories a day." Bonci says the standard weight-loss plan dictates encouraging people to drink more water stems from the belief that the liquid fills the gut to make people feel fuller. "Some plans say that drinking water flushes fat out of your system, which is absolutely ridiculous," she says.

There are lots of reasons for people who are overweight or obese to lose weight:

To be healthier, look better, feel better and to have more energy.

No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. Setting sensible goals for yourself, will more likely allow you to meet them and have a better chance of keeping the weight off. Losing even 5 to 10% of your weight can be an appropriate goal that can help improve your health.

Most people that are overweight should lose weight gradually. For safe and healthy weight loss, try not to exceed more than two pounds per week. People with serious health problems associated with obesity may have legitimate reasons for losing weight more rapidly. If so, a physician's supervision is required.

What you weigh is the result of several factors:

• how much and what kinds of food you eat
• whether your lifestyle includes regular physical activity
• whether you use food to respond to stress and other situations in your life
• your physiologic and genetic make-up
• your age and health status.

Successful weight loss and weight management should address all of these factors. That's the reason to ignore programs that promise quick and easy results, or that promise permanent results without permanent changes in your lifestyle. Any ad that states you can lose weight without lowering the calories you take in and/or increasing your physical activity is selling false hope. In fact, some people would call it fraud. Furthermore, the use of some programs may not be safe for you.

How To Do It Safely:

• Check with your doctor. Make sure that your health status allows lowering your caloric intake and increasing your physical activity.
• Follow a calorie-reduced, but balanced diet that provides for as little as one or two pounds of weight loss a week. Be sure to include at least five servings a day of fruits and vegetables, along with whole grains, lean meat and low fat dairy products. It may not produce headlines, but it can reduce waistlines. It's not "miracle" science -- just common sense. Most important, it's prudent and healthy.
• Consider the benefits of moderate weight loss. There's scientific evidence that losing five to 10 percent of your weight and keeping it off can benefit your health -- lower your blood pressure, for example. If you are 5 feet 6 inches tall and weigh 180 pounds, and your goal weight is 150, losing five to 10 percent (nine to 18 pounds) is beneficial. When it comes to successful weight loss and weight management, steady and slow can be the way to go.

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As reported by Web MD Medical News: This year's big loser is Detroit. The Motor City vaulted to Fat City honors from its No. 3 ranking last year, knocking last year's fattest city, Houston, into second place. But there are winners, too. Honolulu keeps its title as America's Fittest City. Meanwhile, Milwaukee and Charlotte move from the "Top 25 Fattest" list to the "Top 25 Fittest" list.

The Rankings Men's Fitness magazine's official 2004 rankings for

Top Fattest Cities are: 1. Detroit. Last year: 3 2. Houston. Last year: 1 3. Dallas. Last year: 9 4. San Antonio. Last year: 13 5. Chicago. Last year: 2 6. Fort Worth, Texas. Last year: 16 7. Philadelphia. Last year: 4 8. Arlington, Texas. Last year: Not Ranked 9. Cleveland. Last year: 6 10. Columbus, Ohio. Last year: 8 11. Atlanta. Last year: 7 12. Mesa, Ariz. Last year: 19 13. Oklahoma City. Last year: 23 14. Kansas City, Mo. Last year: 22 15. Miami. Last year: 24 16. Las Vegas. Last year: 18 17. Indianapolis. Last year: 12 18. Phoenix. Last year: 14 19. Tulsa, Okla. Last year: 25 20. Memphis, Tenn. Last year: 21 21. New York. Last year: 15 22. New Orleans. Last year: 11 23. Baltimore. Last year: 20 24. El Paso, Texas. Last year: 17 25. Washington, D.C. Last year: 25

Top Fittest Cities are: 1. Honolulu. Last year: 1 2. San Francisco. Last year: 3 3. Virginia Beach, Va. Last year: 8 4. Denver. Last year: 7 5. Colorado Spngs.Colo.Last year: 4 6. Seattle. Last year: 2 7. Boston. Last year: 12 8. Portland, Ore. Last year: 6 9. Tucson, Ariz. Last year: 9 10. Sacramento, Calif. Last year: 10 11. Omaha, Neb. Last year: 14 12. Albuquerque, N.M. Last year: 17 13. Jacksonville, Fla. Last year: 18 14. San Diego. Last year: 5 15. Fresno, Calif. Last year: 24 16. Wichita, Kan. Last year: 16 17. Oakland, Calif. Last year: 15 18. Minneapolis. Last year: 11 19. Austin, Texas. Last year: 13 20. San Jose, Calif. Last year: 19 21. Milwaukee. Last yr: 21 on "Fat" list 22. Char’tte,N.C. Last yr: 10 on "Fat" list 23. Long Beach, Calif. Last year: 20 24. Nashville. Last year: 23 25. Los Angeles. Last year: 22

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