The Pre-Meal Drink

Drinking water before meals can modestly reduce caloric intake—about 75-90 calories less per meal. Research by Davy found that 500ml of water before meals reduced energy intake in overweight adults. Dennis showed over 12 weeks, pre-meal water drinkers lost about 2 kg more than controls. The mechanism: water adds stomach volume, contributing to earlier fullness signals. It’s not magic, but it’s a simple intervention with no downside. This companion covers the research, why it works, practical application, what it doesn’t do, building the habit, and tea as an alternative. (4 min read)

One thought like this, every morning.

You don’t need more information about eating. You need the right idea to show up at the right time — before hunger, before decisions, before habits kick in.

Every morning, 365 Changes sends you one. Not a meal plan. Not a rule. Just a question or idea to sit with while you make coffee. Each one is simple, but they accumulate — and slowly, the way you think about eating starts to shift.

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There’s more to read here — a companion essay that goes deeper into this topic. It might explore why willpower fades by evening, how your kitchen layout shapes what you eat, or what it really means to become someone who simply eats well. Each one takes a few minutes and leaves you thinking.

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One thought like this, every morning.

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