Does eating ice make you lose weight?

No, eating ice may not contribute to significant weight loss. Eating ice can cause certain behavioural and physiological responses in our body. It can cause our body to produce more fats for better insulation or it can result in us eating more food to compensate for lowered energy.

Is cold water bad for you?

Cold water is not inherently bad for most people. However, some individuals may experience digestive discomfort, particularly those with sensitive stomachs or certain medical conditions. Cold water can also cause tooth sensitivity in some people.

Does drinking ice water before bed help lose weight?

Drinking ice water before bed may burn a few extra calories through thermogenesis, but the effect is minimal. More importantly, consuming large amounts of any liquid before bed can disrupt sleep by causing frequent bathroom trips, which could actually hinder weight loss efforts since poor sleep is associated with weight gain. If you choose to drink water before bed, a small amount at room temperature is generally better for sleep quality.

Does ice-cold water burn belly fat?

Ice-cold water does not specifically target belly fat or any other specific body area. While it does burn a small number of calories through thermogenesis, fat loss occurs throughout the body based on genetics, hormones, and overall caloric deficit. Furthermore, there's no scientific evidence that indicates cold water being able to specifically burn abdominal fat.

What is the 7-second ice water hack recipe?

The 7-second ice water hack recipe is a viral online trick that claims to support weight loss. It requires filling a glass with water and an ice cube, adding fresh lemon juice or baking soda, and drinking it within 7 seconds before each meal. However, this is not a proven method to help with fat loss.

Ice Water Hack For Weight Loss: Does It Really Work?

The idea of going on a diet to lose weight has been around for years. From celebrities sharing their diet secrets in preparation for stage tours or acting gigs to everyday people trying the latest fad diet trend in hopes of instant results, dieting has inevitably influenced the way we view our bodies and eating habits. One of the latest viral “quick-fix” solutions is the ice water hack diet.

The ice water hack is a trend that promises quick weight loss results through a simple daily ritual of drinking ice water. Does that sound too good to be true? However, just like all the other diet hacks that are being shared relentlessly online, there are always hidden health risks or dangers, which makes it extremely important for you to make educated decisions before jumping on to the bandwagon.

Key Takeaways

Cold exposure and drinking ice water may slightly boost metabolism through cold-induced thermogenesis and activation of brown fat but the weight loss effect is minimal.
Supplements like AquaSculpt claim extreme weight loss results but these claims are largely unverified and not supported by peer-reviewed scientific evidence.
Dietary supplements linked to the ice water hack can pose health risks if not certified.
Sustainable weight loss relies on maintaining a caloric deficit, exercising regularly, getting quality sleep, and managing stress, rather than relying on quick-fix hacks.

What is the Ice Water Hack Diet?

Close up of melting ice cubes used in the ice water hack, a cold exposure method that boosts metabolism and helps support weight loss. — Credit: Canva

The “ice hack diet”, more commonly known on social media as the “ice water hack”, is marketed as a hack for effortless weight loss. It claims to work simply by drinking ice-cold water or exposing yourself to ice-cold temperatures.

How does the ice water diet hack work?

Cold-induced thermogenesis (CIT) [1] is thought to be the science behind the ice water diet hack. During CIT, or simply when we are exposed to cold temperatures, the body’s metabolism increases to generate heat. This happens so that we can maintain a stable core body temperature.

Similarly, when we are exposed to acute cold temperatures, the brown adipose tissue (brown fat) in our body also get activated. Regulation of metabolism and an increased heat production [2] occur when the brown fat in our bodies converts the excess stored fat. Therefore, it means that to stay warm, the body will burn fat and calories, which makes for a seemingly sound solution for weight management.

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Can cold exposure help with weight loss?

The short answer is that it can potentially help with weight loss.

To support the previous mention of acute cold temperatures and the activation of brown fat, let’s examine a research study conducted by the University of Tokyo [3]. The study found that long-term exposure to cold temperatures can cause epigenetic changes. Additionally, it can also convert energy-storing white fat cells into brown fat, heat-producing cells.

For example, shivering in response to cold. Shivering creates short-term body heat by warming up the muscles. Long term, the process of thermogenesis, in which brown fat cells convert excess fat to keep the body warm. A reduction in excess fats means a potential weight reduction.

A Marketing Gimmick for Dietary Supplements

AquaSculpt supplement advertisement promoting the ice water hack for weight loss, highlighting claims about burning fat and improving metabolic health. — Credit: Aquasculpt

Cold exposure or drinking ice water may have some scientific basis when it comes to activating brown fat and boosting metabolism. However, many versions of the “ice water hack” being promoted are mostly a marketing gimmick. This gimmick is an expensive dietary supplement known as Aquasculpt.

Various online marketing campaigns by social media influencers would often present Aquasculpt as a “secret” method. They claim to lose 20 pounds in a month, or some even up to 100 pounds in a few months.

This is typically followed by a caption or comment for users to “check out the link in my bio”. Upon clicking the link, users would be redirected to an external website, where they can buy these supplements for an “effective” weight loss journey.

According to information that can be found on Aquasculpt’s website, it claims to be a part of the ice water hack. Taking the supplement with a glass of ice water or cold water helps to activate the supplement’s fat-burning mechanism. [4]. Thus, promoting weight loss.

What are the supposed health benefits being made?

Aquasculpt’s website also makes several bold claims about its supplement’s potential benefits:

Increased Metabolism: With ingredients such as green tea extract and cayenne pepper being listed, the supplement claims to increase the rate of your body’s metabolism even at rest and accelerate fat loss.
Enhanced Fat Burning: It supposedly helps with breaking down stored fat and converting it into usable energy. By doing so, it claims to boost energy levels throughout the day.
Appetite Suppression: It claims that it will help you manage your hunger pangs and reduce your appetite due to ingredients like Garcinia Cambogia and Chromium Picolinate.
Reduced Stress: The Aquasculpt supplement contains Ashwagandha, and claims to help you to manage stress and prevent emotional eating.
Improved Gut Health: AquaSculpt is also said to improve digestive health, maintain healthy metabolic health, and overall well-being.

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Are these claims scientifically backed?

There’s little to no credible evidence that these products do what they claim. Based on what is shown on social media and their website, their claims are a mix of scientific or pseudo-scientific buzzwords, paid influencer endorsements, which are naturally biased, and before-and-after images, which are difficult to verify.

What about those ingredients listed? While the efficacy of the individual components of the ingredients has been studied, there is unfortunately no independent peer-reviewed research that supports their claims. The combination of all those ingredients, as well as drinking ice water with Aqua Sculpt, has not been scientifically proven to create a synergistic fat-burning effect.

Unfortunately, like many weight loss claims made by supplement companies, including those that are promoting the ice water hack, are not substantiated by clinical evidence, may not deliver their advertised results, and can potentially even be harmful for ingestion.

Is the Ice Water Hack Safe?

Before jumping right into doing the ice water hack, there are a few considerations for you to keep in mind. These include individuals who have digestive sensitivity, existing medical conditions such as Gastroesophageal Reflux Disease (GERD), and irritable bowel syndrome (IBS), or even temperature shock. Similarly, those who suffer from tooth sensitivity might want to take it slow, as ice water may exacerbate such conditions.

To ensure what supplements you can or cannot take, consult your primary healthcare physician or medical professionals to inquire about your current health condition and needs. Similarly, avoid supplements that are not properly certified or well-substantiated by clinical evidence.

4 Other Methods for Losing Weight

If you are looking to lose weight sustainably, here are four effective, evidence-based methods:

1. Create a caloric deficit

One of the surest ways of losing weight comes down to maintaining a caloric deficit. What that is that you are supposed to consume fewer calories than normal by controlling the amount of food that you are eating, and also making sure that you eat whole foods. With apps like Eato that help you keep track of your food intake and nutrition, reducing your calories is simple to achieve. The only difficult part is staying motivated and consistent with your goals.

2. Exercise regularly

Combining cardio with strength training regularly can help you burn additional calories, build or tone your muscles, and improve the way you feel overall. Try to aim for at least 150 minutes of moderate-intensity exercise each week, with two days of strength training.

3. Get enough good-quality rest

In case you don’t already know, sleep is also important for weight loss. Poor sleep affects hormones that regulate hunger and satiety, which can make it difficult for you to lose weight. Aim for 7–9 hours of quality sleep per night.

4. Manage your stress well

Unsurprisingly, chronic stress can lead to weight gain through increased cortisol production and emotional eating as a coping mechanism. As much as you can, try to practice stress-relieving techniques like meditation, yoga, deep breathing, or read a book.

These approaches are more likely to produce lasting results compared to quick-fix solutions. That said, if you feel like you’re still unable to lose weight despite trying all sorts of methods, it could be worth consulting with healthcare professionals, registered dietitians, or certified fitness trainers who can help you develop a personalized plan.

Final Takeaway: Should You Try The Ice Water Hack to Lose Weight?

Unfortunately, it is unlikely that the change in temperature of water temperature will be the miraculous solution to achieve drastic weight loss. A level of sustainability and habit will be more effective in aiding in your weight loss journey. That includes getting proper nutrition, exercising regularly, and getting enough sleep, which, as straightforward as it seems, can be hard to achieve alone.

Start building sustainable eating habits and develop a healthier, more positive relationship with food. Track your intake and understand your nutrition with the Eato App, which is free to download.

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What is the Ice Water Hack, and Does it Help for Weight Loss?

Key Takeaways