Simply adding lemon water to your diet isn't likely to cause much, if any, weight loss. For this you need to consume fewer calories and exercise more. However, some preliminary evidence suggests that lemon water may help with weight loss. A study published in the "Journal of Clinical Biochemistry and Nutrition" in 2008 found that mice given lemon polyphenols gained less weight and body fat than those not given these antioxidants. Drinking lemon water is an easy and flavorful way to replace more caloric beverages and potentially increase your weight loss.
How Much Lemon?
In an article published in the "Idaho Observer" in July 2004, registered nurse Ann Heustad recommended drinking the juice of one lemon mixed with 6 ounces of water twice a day for health benefits. However, you can use a smaller amount of lemon in your water to taste, as one of the reasons for adding lemon to your water is to get you to drink more water and less of other beverages that are higher in calories.
Type of Water
Choose hot water to make your lemon water if you're constipated, as this may help stimulate bowel movements, according to the American Cancer Society. Otherwise, choose whichever temperature of water you prefer, as there isn't any evidence to back up claims that cold lemon water helps dissolve fat in your body, according to an article by dietitian Toby Amidor on the Food Network website. If you like soda, you can use sparkling water with lemon to get a similar bubbly beverage without the added sugar and calories.
How to Use
If you typically drink a lot of fruit juice or soda, you can save calories by drinking lemon water instead. A 12-ounce glass of orange juice has 168 calories, and a 12-ounce can of regular soda can have as many as 148 calories. Water doesn't have any calories, and the juice of one lemon adds only 11 calories. This can really add up over time, helping you achieve the calorie deficit that's necessary for weight loss.
Considerations
Drinking lemon water may be particularly beneficial for weight loss if you don't get enough vitamin C. A study published in the "Journal of the American College of Nutrition" in June 2005 found that people who don't get enough vitamin C may have more trouble losing body fat than those who get sufficient amounts of vitamin C. There are some potential risks to drinking lemon water, however. Because of its acidity, very strong lemon water may damage the enamel on your teeth. Lemon juice can also sometimes make gastroesophageal reflux disease worse, so you may want to flavor your water with a small amount of a juice that's less acidic if you suffer from GERD.
