不仅仅是你的food intake这可以帮助您达到健康的体重 - 但是sipping habits， 也。“如果不解决健康，我们无法解决体重，并且该难题的一部分是水合”，梅利莎·马吉姆达（Melissa Majumdar），RD，梅里斯（M.本质上，如果您的身体缺乏适当运行的条件（包括足够的液体），则不会support weight loss。
比那更多的，what you choose to hydrate with matters，您可以做出一些小的更改，以增加正确的液体摄入量，以帮助您朝着目标迈进。以下是要记住的提示：
找到您喜欢的温度
There’s an old adage that you should drink ice water to增加新陈代谢。过去的研究看着那已经发现，将水加热到体温所需的卡路里燃烧不足以以可管理的方式改变体重。Majumdar说，一个更好的目的是确定您喜欢的水温度，以便您更有可能喝更多的温度。
手头有一个水瓶
将水瓶放在桌子上很棒喝更多的策略。另外，如果您有步行休息时间定期补充，您可以get in some added steps。另一个专家提示：Majumdar说，当人们用喷口或（可重复使用的）稻草而不是螺钉帽的瓶子中，人们倾向于喝更多。
DRINK BEFORE YOU EAT
一个nother common bit of weight-loss advice is to down some water before a meal to “fill you up.” That might have some basis in reality. According to a 2015 study in the journal肥胖与对照组相比，在一顿饭前30分钟喝16盎司的水帮助参与者减掉了大约3磅。“如果你饿了，你应该吃饭 - 不要喝。但是在进食前喝水可以帮助您停止并首先检查一下。” Majumdar说。这种关键的停顿可能会让你更加注意and in tune with why you’re eating, if it’s forphysical hunger或不在压力，习惯或无聊。
KEEP COFFEE SIMPLE
惊喜 - 两者coffeeMajumdar说，茶的数量满足了您的水合需求。一个，research shows咖啡实际上并没有使您脱水（事实证明，液体抵消了咖啡因的利尿作用）。二，根据2018年的荟萃分析综述，咖啡因的摄入与较低的BMI和身体脂肪有关Critical Reviews in Food Science and Nutrition。但是，重要的是track what goes into your coffee— black or just a splash of milk contains far fewer calories and added sugar than a mocha with whipped cream.
添加天然调味料
根据该人的说法，分别只有30％和34％的男性和女性水消耗的水是纯水。CDC。如果您发现普通的东西无聊，加入风味带有瓜球，浆果和罗勒，菠萝和薄荷或冷冻西瓜立方体的东西。
DON’T FEAR BUBBLES
一个well-publicized study去年对所有这些声音都发出了警报时尚起泡的水域— the carbonation can scramble hunger signals to cause weight gain, it suggested. However, this study was done on rats. “We can’t generalize recommendations based on one study, especially if it’s animal-based, as it needs to be repeated with randomized-controlled human trials,” says Majumdar. Meaning: If you find sparkling water helps you stay hydrated throughout the day, there’s no reason to skip it out of fear of weight gain.
采取小苏打步骤
毫不奇怪sugar-sweetened drinks倾倒很多added sugarand calories into your diet. So, you’re best served ditching this habit. Exactly how is more difficult, but you’ll set yourself success if you have an idea of your personality. “For some patients, if they have some soda, they want more, so they go cold turkey. For others, they are better设定增量目标hitti时,让他们树立信心ng milestones,” says Majumdar. For the latter approach, if you start off with four sodas a day, this week you might try three sodas a day with the aim of being completely off of it in a month, for example.
多吃农产品
在保湿方面，不要停在饮料上。国家科学院说您可以通过食物满足20％的液体需求。Majumdar说，这很难量化，但这确实给了另一个理由水丰富的水果和蔬菜，其中包含填充H2O和纤维。
