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7 Day Water Challenge To Reduce Appetite (Includes Recipes)

Want to reset your appetite? Then this free 7-day water challenge is just the thing for you. This challenge was created by a qualified Nutritionist to help people hydrate more and naturally reduce the appetite to support healthy weight loss. The 7 Day Water Challenge starts now and you're invited to join in! So, come on, grab your favourite water bottle and let's glow!

7 Day Water Challenge To Reduce Appetite (Includes Recipes) | Eat Nourish Glow
7 Day Water Challenge To Reduce Appetite (Includes Recipes) | Eat Nourish Glow

The 7 Day Water Challenge

We all know water is good for us, but between work, life, and that bottomless cup of coffee (guilty!), staying properly hydrated can fall by the wayside.  This is exactly why I created the 7-Day Water Challenge to help you remember to keep hydrated and give yourself a little winter weight loss boost!

Now this challenge isn't about chugging litres of water and feeling like a water balloon – it's about gently rebooting your system, naturally reducing your appetite, and experiencing the amazing benefits of proper hydration. But before I share how it all works with some deliciously hydrating infused water recipes, let's explore how water can help you reign in that rogue appetite and balance your body weight.

How Water Helps Reduce Your Appetite

Water is more than just a free beverage; it's the foundation for a healthy body. In an 8 week study of 50 overweight women who drank 500 mL of water (30 minutes prior to breakfast, lunch, and dinner), the participants experienced a reduction in body weight, body fat, and body mass index (BMI). They also reported a reduction in appetite. In this 7 day challenge, you'll be experiencing for yourself just how effective keeping fully hydrated can be for your health, appetite, and weight loss goals. But that's not all...

Contains Zero Calories 

Water is a key part of a healthy weight loss journey. Not only is it 100% calorie-free, but keeping hydrated can help you burn more calories, and naturally suppress your appetite (especially if consumed 15-minutes before meals). The weight loss benefits are even more noticeable, if that is your goal, when you replace sugary beverages with water or infused water.

Stimulates Hunger Hormones

When your stomach organ senses the weight of food within its lining and it is getting full, your body sends a hormonal signal to the brain to stop eating. The hormone responsible is called leptin, otherwise known as the "fullness hormone". It works by signalling to your hypothalamus, the part of the brain that regulates appetite, that you are full and need to stop eating. Since water takes up space within the stomach, keeping hydrated leads to a feeling of fullness earlier, and helps dull hunger sensations. This work great for those trying to regulate their appetite and reduce food intake naturally.

Energy Boost 

If you're feeling lethargic, water is nature's energy booster, providing oxygen and nutrients to your brain cells, and naturally boosting your energy levels throughout the day. This process is vital for maintaining your energy levels and keeping you alert and focused throughout the day. The brain is composed of 75% water, so thus is why hydration is essential. By ensuring that your brain receives an adequate supply of water, you are helping to enhance your concentration, memory, and overall mental performance.

Appetite Control 

Ahhh yes, the appetite. Dehydration can funnily enough mimic hunger pangs. This catches many people off guard and it is why I teach hydration in clinic for my weight loss patients. More often than not, that peckish sensation isn't hunger brewing, but rather dehydration setting in. A drink of cool water or warm herbal will usually quell the sensation, and make those cravings go away within 10-minutes. Similar to drinking water before meals, the physical sensation of something in your tummy can reduce those hunger signals, reducing cravings and those pesky afternoon snack attacks. 

Weight Management 

As I have mentioned, drinking water consistently each day can and does support weight management when combined with a healthy diet and exercise. It helps to keep you feeling full and reduces your overall calorie intake by reducing cravings and unnecessary snacking. If you are on a weight loss journey, definitely make daily water consumption part of your plan.

How To Join The 7 Day Water Challenge

How To Start A No Sugar Diet (Includes Meal Plan)  |  Eat Nourish Glow
How To Start A No Sugar Diet (Includes Meal Plan) | Eat Nourish Glow

Ready to glow from the inside out? Here's how to join the free water challenge that will help you naturally rebalance your appetite and support healthy weight loss. I'll guide you each day with prompts and healthy, infused water recipes to help you get that H2O in you. Get started inside the Facebook group, click here.

Infused Water Recipes

First, choose a few of these combinations to try for the challenge. You'll also find daily infused water recipe suggestions inside the Facebook membership so you never get bored.

  • Beauty Blend : combine 2 litres of water with lemon, strawberries, and cucumber

  • Energiser: combine 2 litres of water with orange, ginger root, and cinnamon

  • Gym Recovery: combine 2 litres of water with cucumber, chia seeds and mint

  • Stress Relief: combine 2 litres of water with lavender florets, lemon and stevia

  • Afternoon Pick Me Up: combine 2 litres of water with blackberries, orange and cinnamon

These are just a small sampling of the infused water combinations you can make to support your water intake, weight loss and overall health while on the challenge. Now it's time to prepare yourself for the challenge, and then get started!

Day 1: Hydration Training

Getting Started

To start this challenge and get the most effective results, you'll want to plan ahead for your success. There are three simple things I highly recommend considering before you start. They are:

  • Calculate Your Goal:  every body is different, but have a realistic idea of how much you'd like to lose over the week. A safe weight loss rate is roughly 2-3 kg per week while supporting this effort with a clean, wholefood diet, plenty of sleep, and daily exercise.

  • Reusable Water Bottle:  make this fun by using a cute, functional bottle you love to carry with you – it'll make staying hydrated way more fun!  

  • Keep Track: download a water tracker or use an water tracker app. This can be a fun and helpful way to stay on track and receive daily reminders.

Days 2-7: Sip, Slay, Repeat

During The Challenge

  • Set Reminders: fi you didn't download a water tracking app, you can simply set alarms on your phone to remind yourself to sip water throughout the day. be sure to set several throughout the main part of the day, when most people are usually too busy with work or family to remember.

  • Infuse Your Water:  hate the boring taste of water? Try adding slices of lemon, cucumber, berries, or watermelon to your water bottle for a refreshing twist. See membership group for daily recipes and more infused water inspiration.

  • Celebrate Your Wins:  always track your progress and be sure to reward yourself for completing each day! This keep motivation high and gives you a sense of satisfying achievement while building a new healthy habit.

  • Bonus Tip: pair this water challenge with a healthy eating plan and regular exercise for even more successful results. Water is often an overlooked essential nutrient and needed in daily supply to look and feel your very best.

This 7-Day Water Challenge is just the beginning! By making water your go-to beverage, you're investing in your overall health and well-being. So, grab your water bottle, and let's get hydrated!

Infused Water Intake For Challenge

Here's an example of an easy way to infused your day with more water and better hydration. Try this simple plan each day and track how it makes you feel. Yes, you may find more visits the bathroom, but that will change as your body adjusts to the increased water intake. Don't let it deter you; the health benefits are well worth a little minor inconvenience at the start!

Morning Hydrate

Wake Up Tonic & Hydration


  • 400ml warm water upon waking within 20 minutes of rising

  • 1/2 lemon, cut into wheels or wedges (optional)

  • sip on infused water recipe throughout the morning and until lunch

After Breakfast

Digestive Tonic & Hydration


  • organic green tea within 20 minutes of eating

  • 1/2 lemon, cut into wheels or wedges (activates the catechins)

Morning Tea

Energy Boost Tonic & Hydration


  • organic green or ginger tea within for 20 minutes of eating

  • continue to sip infused water recipe until lunch

After Lunch

Digestive Aid & Hydration


  • organic peppermint or liquorice tea within 20 minutes of eating

  • sip on infused water recipe throughout the afternoon and until dinner

Mid-afternoon Tea

Sugar Cravings Tonic & Hydration


  • organic peppermint tea within 20 minutes of eating

  • continue to sip infused water recipe until dinnertime

After Dinner

Digestive Tonic & Hydration


  • organic chamomile tea within 20 minutes of eating

  • switch to a few lemon slices in warm water and sip for next hour

Before Bed

Sleep Tonic & Hydration


  • organic lavender or sleepytime tea 2 hours before bed

  • have a 1 litre water bottle side your bed for overnight, as needed

Nutritionist's Note

While keeping hydrated throughout the day is the goal of this challenge, it is important to note that as you ease into the evening hours and close to bedtime, that you ease off. This is because too much water before bad can interfere with bodily processes that happen over night when the body is in repair and rejuvenation mode. Also too much water close to bedtime can interrupt sleep by waking you to relieve yourself. As a general rule, ease off within two hours of your usually bedtime to be safe.

Let's Get Healthy Together

You're Invited To My Challenge Group

Every month inside my Eat Nourish Glow membership over on Facebook (click here to join, it's free), I help members rebalance their appetite naturally with healthy recipes and a monthly water challenge, To join the challenge, all you need to do is join the Facebook membership and use the recipes above and provided inside the group.

Emma Lisa, Nutritionist & Women's Practitioner

Emma Lisa, Nutritionist at Eat Nourish Glow

Emma Lisa is a Nutritionist & Women's Health Practitioner with over 12+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
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Healthy + happiness,

Emma Lisa xx

IICT Member, International Institute for Complimentary Therapists

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