Updates: 07/3/2024

First and foremost, I have to say that water is not a miracle weight loss secret. Rather, it is a small part of a healthy and successful long-term weight loss strategy. Losing weight is not easy but not too difficult. Shedding those excess pounds is going to take a serious physical and mental commitment. Learning new strategies will help to keep you excited, motivated, and serious about your goals. This article has some great tips to help you get fit and trim just with water.
There are a variety of ways that water can help to cut excess weight such as eating and exercising. In this article, I am glad to share with you tops 19 free tips on how to lose weight with water fast in a week that are really easy-to-implement for everyone no matter how old they re, and how many weight they want to lose. Keep reading to discover the 19 unique tips below!

How To Lose Weight With Water Diet In A Week

I. How To Lose Weight With Water – Drink Water For Weight Loss

1. Drink Mainly Water

A sports or energy drink, fruit smoothie, or light beer — each serving includes about 100 calories. Yet, these beverages do not satisfy you as the way 100 calories of food does; thus, they are a waste. In other words, some other liquids might contain a high source of sodium and carbohydrates that can make your body retain water.

In contrary, water has no calories and carbs, little or even no sodium; therefore, this feature makes water become a slim-down drink. It can help you flush out excess water weight and boost your metabolism. So, water will be the extremely safe and natural method that can help you get in shape naturally with ease. Drink water instead of other kinds of drinks if you want to lose weight fast

2. Lose Water Weight (Water Retention)

Water retention occurs when the body retains excess fluids in the tissues in an amount above standard. In the fitness industry this is referred to as water weight and one of the ways to lose water weight is to drink the recommended amount of water per day.

3. Drink Before You Eat

Because water is an appetite suppressant, so you should drink water before meals  about 15 minutes in order to make you feel fuller. Obviously, it can decrease the food intake. According to a research, drinking water before meals results in an average decrease in intake of 75 calories per meal. Indeed, drinking water before just each meal every day will help you ingest 27,000 fewer calories each year. Moreover, this will help you strengthen your metabolism and get rid of toxins. It will also keep you from overeating during breakfast, as it will make you feel more full.

Thus, as calculation, you can lose approximately 8 pounds each year just by drinking water. Why do not you drink water to lose weight from now?

4. Replace Calorie-Filled Beverages With Water

If your diet contains a large portion of the sodas and juice, then to reduce your excess weight, you should replace them with water. And, if you think water taste boring, you can add a slice of lemon to make it tastier. Swapping in a zero-calorie drink for high-calorie alternatives could spare you a large amount of calories each day, and further aiding in losing weight process.

It is proven that a glass of water coming with lemon will be the ideal and safe method to lose weight that allows you to reduce your food cravings. From now, you should replace your sugar drinks just several weeks and see what water can bring to you. 

In order to lose weight comprehensively, I recommend you should follow the healthy diet plans introduced in this book of natural healthy weight loss meal plan and quick diet plan for weight loss. 

5. Drink Cold Water

According to a research, drinking ice cold water can assist you in boosting your metabolism. Why? Because that your body has to work harder when drinking cold water than it does with warm water. By this way, it can result in burning more calories and help you lose weight. Additionally, drinking cold water can help you feel more refresh than drink water that is in room’s temperature.

6. Match Any Alcohol Consumption With Equal Amounts Of Water

According to a study, this matched fluid intake should not count toward your daily water intake. Any water you drink to match alcohol should be added to your daily water target. When drinking alcohol, drinking water along with it as well as before and afterward can remove a hangover headache and fatigue.

7. Hit The Gym

Thanks to drinking water, you can prevent muscle cramping and also keep your joint lubricated; therefore, you will be able to enhance your work duration longer and harder. Just another way, keeping hydrated with water helps you lose weight.

8. Make Sure You Get Enough

If you actually want the water you are drinking to support you to lose weight, you had better follow the “8×8” rule which is recommended by well-known nutritionists: Drink eight 8-ounce glasses of water per day for weight loss and to maintain an ideal weight. You should drink more water if you have just exercised a lot or sweated heavily, and less water if you have drunk other beverages like herbal tea. Yet, make make sure that they are decaffeinated.

9. Try A 24-Hour Water Fast

Water fasting is a type of fasting in which the practitioner consumes only water. Prepare for 7 days before a 24-hour fast. Start by removing foods and drinks high in sugar, fat, and caffeine 7 days before you intend to begin your water fast. This is an effective and common way to help people lose weight without having to do any harsh exercises.

10. Apply A Short Water Detox Diet

Diet plans and water detox usually comprise of short periods that include substantial fluid intake to cleanse toxins and reduce bloating. The Sassy water is considered an anti-bloat diet jumpstart. It is made up of drinking a whole pitcher of flavored water every day for 4 days as soon as a diet plan starts.

Water detox plan also follows foods high in water including watermelon, leafy green vegetables, and soups.

If you want to get in shape naturally without having to join in any gym class, you should read this book of tips to eat weight off and easy fat loss factor.

II. How To Lose Weight With Water – Water Exercises And Weight Loss

Why is water and weight loss such a great pair?  Water is not only the main ingredient for an effective weight loss, it is also what we are made of – well at least 60% to 70%. Some routines are also available online and may be performed in the comfort of your own home if you own a pool. In terms of weight loss, water exercise helps people lose weight at a much faster pace, as opposed to conventional aerobics and with less risk to any injury.
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Here are five easy exercises on how to lose weight with water that you can use to get in shape quickly:

1. Water Walking

One of the best tips on how to lose weight water you need to begin with is water walking. With this exercise, you should make sure that the water is about waist high. You can start by walking from one end of the pool to the other; remember that you should keep your back straight, your arms moving from front to back like normal walking.

Because this is a basic aquatic exercise, it is a good choice to start for those people who are newbies to aquatic exercise. Water walking assists in the weight loss by strengthen your muscles in different body parts including the shoulders, abdomen, arms, upper legs and back.

2. Resistance Exercises

Some aquatic exercise activities do not require from people anything more than the water. You will simply use your body against water’s natural resistance to trim and strengthen your body parts.
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There is one tip that you should try is marching in place. During the exercising process, you will begin from a standing position with your legs together and steadily bring your left knee up at a 90-degree angle, release it back down. After that, repeat with the right leg.

3. Water Calisthenics

Another manner you can lose some weight is performing calisthenics in the water. Try doing simple jumping jacks in order to improve your heart rate. You can also hold onto the side of the pool and do some leg kicks. If you have a volleyball or basketball net in your swimming pool, all of the jumping you do during these sports will give you a wonderful workout.

4. Arm Workouts

The arm workouts should be performed under water, with your feel on the bottom of the pool. Firstly, you can start with simple arm lifts, being under water, your arms might feel lighter, yet you will still work on your muscles.

Then, after lifting the arms, you could rotate them in a clockwise direction and anticlockwise direction afterwards. Lastly, get a ball or a kickboard and hold it in front of your body. Press with your arms, trying to hold the ball/ kickboard under water for as long as possible.

To lose weight fast, you can refer some other workouts for losing weight at fast weight loss guide, and unique weight loss method.

5. Cardio Core Ball Running

This exercise combines core strengthening with old-fashioned cardio: The ball adds extra resistance and pulls you off-center, so your core muscles have to engage to keep you moving forward. Changing the position of the ball works your core even harder.  

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6. Sprint Swimming

Performing some swimming short laps rapidly is an outstanding method to burn some calories in your body. At first, you warm up by doing some laps slowly and then perform the sprint workout. It means that you perform this from this side to the other side of the pool in place of swimming the length. It is fantastic if you have your own pool at home because you can do some workouts comfortably. Even though the size of your pool is smaller than that of the swim club, you can do sprint swimming at a fast rate. Of course, you must be careful since accidentally you will hit your head over the side of the pool.

More: Health Benefits Of Swimming

7. Ladder Pull-Up 

In fact, this exercise is simple. You grasp the ladder or the railing of the pool and use your arms to pull your entire body up out of the water. Then lower and repeat this for some stages.
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This is a good move for people who cannot do a pull-up on land thanks to the support of the water. The water lets you go through the whole range of motion.

You need to modify your grip to get different muscles. More back muscles are brought with a wider grip and more arm muscles are used with a closer grip.

8. Knee Tuck

This exercise is a strong plyometric move of your legs on land; however, you can perform some core work in the pool to get the best result soon. The water will be able to slow down your each movement and let your abs engage to aid in stabilizing. In addition, the water has the high impact of the jump for people with foot or knee injuries. Perform a tuck jump from the current standing condition by using your knees up to your chest. Keep your shoulders back and your chest up.

Read: Swimming Safety Tips

9. Pool Plank

This is the last water workout recommended for you. Perform all the water exercises once you go swimming.
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Planks are proven a core strengthener on land. However, if you don’t own a strong upper body, you will find it hard to hold a plank to bring a good workout to abdominal muscles. Besides, planks will improve your endurance because the water pushes and pulls on you, which gives you more challenges.

To perform this exercise effectively, you should know how to do it. At first, stand on the pool floor and take a noodle vertically in your hands. Press it down into the water and then lean forward. Your head shouldn’t be under the water. Hold it for 1-2 minutes.

Well, the process of learning how to lose weight with water might require from you much effort, time as well as patience.
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I hope that the tips on how to lose weight with water introduced in this article will be useful to you.
If you are interested in the post, we are open to welcome any discussion or debate about this subject. Leave your comments at the end of this post to let us know what you think. We appreciate your contribution and will answer all as soon as possible.
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