So you’ve heard a lot of great things about lemon water and how amazing it is for your health, detoxing, and losing weight. But wait, can lemon water help you lose weight for real? Continue reading to find out the whole truth about lemon water and weight loss.
So I have written about the benefits of drinking lemon water in the mornings and about the side effects as well but I haven’t really gone into details about if and how lemon water affects weight. Below are science-backed research and studies on the connection between lemon water and weight loss.
What Is Lemon Water?
Lemon water is water mixed with freshly squeezed lemons or limes. It is usually consumed early in the morning or throughout the day and can be served both hot and cold. Lemon water can be mixed with other fruits to create flavorful fruit-infused water.
Benefits Of Lemon Water
Besides the fact that lemon water is a very tasty drink, it has a lot of amazing benefits. Lemons or lime provide your body with a healthy dose of vitamin C, they are filled with antioxidants and contain dietary fiber. These citrus fruits also help alkalize your body and regulate gut bacteria.
1 Large Lemon Nutrition Facts:
Percentages are based on a 2000-calorie diet.
- Calories: 24
- Vitamin C: 74%
- Dietary Fiber: 2.4 grams
- Antioxidants: 21%
- Pectin: 11.21%
Can Lemon Water Help You Lose Weight?
The short answer is yes and no! Drinking lemon water alone will not help you lose weight, you will need to follow a low-calorie diet plan for lemon water to have any real effect on your overall weight. You see, it’s like going to the doctor for a cough, he says, to stop drinking cold water but prescribes a cough syrup.
You go home and continue drinking the cold water while taking the syrup, the cough isn’t going away, then you say, the doctor isn’t good enough, or the syrup doesn’t work. It’s the same with drinking lemon water, if you’re still eating all those yummy foods in large quantities, it just won’t help you lose weight!
That being said, drinking lemon water does help reduce common causes of weight gain and prevents fat storage so continue reading for the long answer.
1. Reduces Inflammation
Inflammation is a common problem that everyone faces, and it is almost impossible to keep your body completely free of inflammation. However, there are natural foods and drinks like lemon juice that help reduce its effects on the body. The high levels of vitamin C, citric acid, and flavonoids in lemons make them anti-inflammatory.
You see, inflammation prevents your body from processing glucose correctly which leads to fat storage. Also, inflammation increases cortisol levels (stress hormones) and research shows that cortisol is one of the common causes of belly fat and weight gain.
2. Reduces Oxidative Stress
Research shows that vitamin D deficiencies, eating high-fat or high-carb diets and an imbalance of oxygen in our cells and tissues are leading causes of oxidative stress. Having high levels of oxidative stress can lead to cell damage, premature aging, weight gain, and obesity.
Consuming vitamin C-rich foods and drinks can reduce oxidative stress thanks to antioxidants which help combat free radicals in the body. Go ahead and start adding a warm glass of lemon water to your diet daily to reduce oxidative stress and start losing weight!
3. Detoxes Your Body
So the body already does a perfect job at detoxing itself of free radicals and toxins through the skin, lungs, kidneys, liver, and digestive tract. However, consuming the wrong foods, inflammation, oxidative stress, and high cortisol levels can cause toxin buildup which causes weight gain.
Vitamin C and the antioxidants found in lemon juice help enhance the body’s natural detoxification system so that it functions properly.
4. Boosts Your Metabolism
So the metabolism is responsible for converting food and drinks into energy, when the metabolism becomes slow, you start to experience lower energy levels and won’t be able to lose weight effectively. Now there are a lot of causes of a slow metabolism such as low calorie & protein intake, eating too much sugar and not sleeping enough.
Drinking a glass of cold lemon water daily can help boost your metabolism thanks to vitamin C, the antioxidants in lemons also help reduce oxidative stress after a workout.
5. Reduces Constipation
Although constipation is not a cause of weight gain, there has been a link between the two. You see, the gut is responsible for producing an appetite-regulating hormone called serotonin, when gut bacteria is altered and you are not eating enough fiber-rich foods, it produces less serotonin and you start to overeat.
Lemon water acts as a natural probiotic and helps balance natural gut bacteria. It also contains dietary fiber which is essential for pulling water into the colon and helping you poop regularly. So try this lemon water for constipation recipe every morning to promote your gut health and reduce constipation.
6. Keeps You Hydrated
Now it’s common knowledge that staying hydrated is one of the best ways to prevent overeating, cravings, and fat storage. By adding lemon juice to your water, you will be able to consume more water throughout the day compared to drinking plain water.
I simply squeeze 1 lemon into a 2-liter bottle of water in the mornings and sip it throughout the day. That way, I make sure to drink it all and get all the benefits in the process.
7. Increases Your Energy Levels
Lemon water increases your energy levels by preventing iron deficiency, that’s because lemon water contains vitamin C which helps your body absorb iron from the foods you eat. Having enough iron in your body helps provide your body with oxygen and energy.
By drinking a glass of warm lemon water in the morning, you will be able to go through long workout sessions and burn more calories which eventually, leads to weight loss.
What Can You Mix With Lemon Water To Burn More Fat?
There are a lot of spices that increase the effect of lemon water and help you burn more fat during the day. Some of the most effective fat-burning spices and ingredients that help kickstart the digestive system and helps aid in weight loss include:
- Apple cider vinegar
- Cayenne pepper
- Green tea
Lemon Water Recipe For Weight Loss
One of the best ways to drink lemon water is by simply adding half a tablespoon of freshly squeezed lemon juice to 2 cups of warm water and drinking it in the morning while still on an empty stomach. That said, you can spice things up a little by trying the following lemon water recipe.
Ingredients For 1 Serving:
- 1/2 a lemon (squeezed)
- 2 cups of warm water
- 1 teaspoon of organic raw honey (optional)
- a pinch of cinnamon
How To Make Lemon Water For Weight Loss
To make lemon water, warm 2 cups of water either on the stove or microwave and mix in the freshly squeezed lemon juice, honey, and cinnamon. Stir until all the ingredients dissolve and drink it right away while it is still warm.
FAQs About Lemon Water For Weight Loss
WHEN SHOULD I DRINK LEMON WATER TO BURN FAT?
Early in the morning! It is recommended that you drink lemon water early in the morning when the colon is most active. 30 minutes after waking up from sleep can help your body absorb all the nutrients and vitamins from lemon water.
HOW MUCH WEIGHT CAN YOU LOSE BY DRINKING LEMON WATER?
Drinking lemon water alone every morning can help you lose up to 16 pounds of fat per year. However, if you combine lemon water with a healthy diet and exercise, you can lose up to 16 lbs per month! I know this because I have done it.
SHOULD YOU DRINK LEMON WATER HOT OR COLD?
Warm! Drinking lemon water at room temperature or a little warmer provides you with the most health benefits and aids in the weight loss process. Drinking lemon water cold will take your digestive system more time and energy to make it warm. However, it’s best to drink it cold during hot summer days for weight loss.
DOES LEMON WATER BURN FAT IN THE TUMMY?
Yes! Lemon water acts as a natural probiotic, contains fiber, reduces the stress hormone cortisol, and prevents over-eating. Having lower levels of cortisol prevents fat storage around the belly area.
HOW MANY DAYS SHOULD I DRINK LEMON WATER TO LOSE WEIGHT?
There is no specific timeframe for drinking lemon water to lose weight. Drinking lemon water throughout the day puts your metabolism in a fat-burning mode. You can start a 14-day lemon water challenge and see how much weight you lose. Make sure to take a few days off before starting again.
I have personally been drinking lemon water almost daily for the past few years now and it works great for me.