STEP 1
Understand that water has zero calories
要知道水是0卡路里

Understand that drinking water fills up the stomach with a substance that has zero calories. It's a great adjunct to a weight loss diet because, if you're full of water, you will not eat as much.

Researchers in Germany have reported that water consumption increases the rate at which people burn calories. But the effect is very small.

STEP 2
Drink, don't eat
只喝水，别吃东西

Know that people sometimes eat when they're thirsty instead of drinking. If you don't drink enough water during the day, you may consume calories instead.

STEP 3
Drink water before meals
饭前饮水

Drink two 8-ounce glasses of water before meals if you want to lose weight.

A study found that people who drank water before meals ate an average of 75 fewer calories at that meal.

STEP 4
Get in the swim
去游泳

Swim or do water aerobics to aid your weight loss. Even treading water can burn up to 11 calories per minute. But try to avoid really cold water, which can stimulate your appetite.