JJ Virgin4x NYTimes Best Selling Author, Certified Nutrition Specialist, Fitness Hall of Famer

5 Habits For FAT LOSS

18 Jul 2025 · 1 min

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In this segment of JJ Virgin's "5 Habits For FAT LOSS" video, she cites a 2014 study involving 50 overweight women who drank 500 ml of water 30 minutes before each main meal (breakfast, lunch, and dinner) for eight weeks, while maintaining their usual water intake. The study reported reductions in body weight, body fat percentage, and BMI, along with self‑reported appetite suppression. Virgin also references research on water‑induced thermogenesis, noting that consuming about 500 ml of water can transiently raise metabolic rate by up to 30 % for roughly 20–30 minutes, thereby increasing energy expenditure. She presents increased pre‑meal water consumption as a simple, evidence‑based habit to support weight management.

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There was a 2014 study where 50 overweight women drank 500 milliliters of water 30 minutes before breakfast, lunch, and dinner in addition to their regular water consumption, and this went on for 8 consecutive weeks. Here's what happened: the participants experienced a reduction in body weight, body fat, and body mass index, and they also reported appetite suppression. But wait, there's more! Water also boosts metabolism. There's research indicating that drinking water might stimulate the body's metabolism and energy expenditure, contributing to weight management. This is known as water-induced thermogenesis, and it's been observed with increases in metabolic rate following the intake of 500 milliliters water by as much as 30% for 20 to 30 minutes.