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Seltzer Water for Weight Loss

By Rose Welton ; Updated July 18, 2017

Water is 60 percent of your body weight, according to the Mayo Clinic website. It helps flush toxins from your body and carry nutrients to your cells, and it also can help you lose weight. The calories in sugary beverages can add up very quickly, but substituting beverages with carbonated seltzer water can be a healthy way to lose weight and hydrate your body.

Fewer Calories

According to Brenda Davy, associate professor in human nutrition, foods and exercise at Virginia Polytechnic Institute and State University, water combined with a low-calorie diet can support your weight-loss efforts. While a regular 12-ounce cola contains 136 calories, seltzer water with lemon contains no calories.


Seltzer water hydrates as well as flat water. According to the Mayo Clinic site, you need eight or nine glasses of water a day to stay hydrated; this amount might change based on your activity level or environment. However, if you drink a lot of seltzer water, you might experience bloating or gas from the carbon dioxide used to carbonate the water.


Try substituting seltzer water for alcoholic beverages or soft drinks, both of which contain sugar and calories. If you need extra flavor in your seltzer water, add a splash of 100 percent fruit juice.


Some versions of seltzer water are flavored or sweetened with sugar or artificial sweeteners, so be sure to look for unsweetened and regular versions. To reduce temptation, avoid stocking your refrigerator with sweet drinks, and always have seltzer water on hand as an option.


According to the Centers for Disease Control and Prevention, the key to weight loss is taking in fewer calories than your body uses in a day. If you are drinking seltzer water but still not following a healthy diet or exercising, you might not lose weight.

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