365 Changes

The Pre-Meal Drink

Written by

Craig Constantine

in

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.

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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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