Drink Up!

You've been asked to adopt several healthy habits, including drinking more water. But gulping down at least six 8-oz glasses a day can be a struggle—especially if you’re accustomed to sipping sugary sodas or juice drinks. It might get a little easier to swallow once you discover just how much water can help your weight-loss efforts. Hitting your daily H2O goal will help you:

Eat less. People who drink an average of 6½ cups of water daily consume 200 fewer calories a day, according to research from the University of North Carolina at Chapel Hill. Do the math: That’s a loss of about 20 pounds a year. Experts aren’t sure if the water itself helps quench appetite, but what is clear is that water-drinkers are healthier overall; they tend to have better eating habits and they drink less soda.

Bypass junk food. Drinking water can be distracting. In fact, many nutrition experts recommend grabbing a glass when a craving first hits to delay—and potentially even prevent—an emotional eating binge.

Avoid confusing hunger with thirst. People often think they're hungry when they’re really dehydrated. Staying hydrated can help you avoid the mix-up.

Work out more efficiently. When you exercise, your muscles actually hold on to water. If you’re not adequately hydrated, you’re preventing your muscles from operating at full capacity. You’re much more likely to feel fatigued when you’re thirsty, too.

So, how can you get your six glasses every day? Try to get in the habit of drinking water with each meal. And if you don’t like the taste of plain old water, try adding a squirt of lemon, lime, grapefruit or even tangerine. Other zero-calorie alternatives that can help you reach this goal include herbal iced tea, carbonated water or flavor-infused waters.