How To Make Lemon Water for Weight Loss

I’ve been drinking lemon water for years, not because it’s a miracle cure, but because it works in subtle, powerful ways. It keeps me hydrated, cuts cravings, and replaces mindless sipping of sugary drinks. It’s a small habit, but one that quietly reshapes your routine—and over time, your results. 

Let me show you how to make it properly and, more importantly, how to actually use it as part of a weight loss strategy that works.

The Basic Recipe

This is ridiculously simple, but there are a few tricks to make it taste better and be more effective.

Ingredients

• 12–16 oz water (cold, room temperature, or warm)
• ½–1 fresh lemon (about 1–2 tablespoons juice when squeezed)
• A few thin lemon slices (optional, but they look nice and add extra flavor)
• Ice cubes (if you want it cold)
• Pinch of sea salt (optional—sounds weird, but it actually balances the tartness and adds minerals)

Directions

1. Roll the lemon on your counter with firm pressure for about 10 seconds. This breaks down the membranes inside and makes it way easier to squeeze out more juice.
2. Slice the lemon in half and squeeze 1–2 tablespoons of juice into your glass. Use a fork to help extract more juice if needed, or use a handheld citrus squeezer if you have one.
3. Add 12–16 oz of water. For weight loss, you can start with 16 oz because staying well-hydrated helps support metabolism and prevents mistaking thirst for hunger. 1
4. Add a few thin lemon slices and ice if desired. The slices aren't just for show—they continue to infuse flavor as you drink.
5. Taste and adjust. Too tart? Add more water. Not flavorful enough? Add a bit more lemon juice or let the slices infuse for 10-30 minutes before drinking.

Why Lemon Water Actually Helps With Weight Loss

Let's be honest about what lemon water can and can't do. It's not a "fat shredding" drink, and you're not going to lose weight just by adding lemon to your water. But here's what it has to offer, and why these things matter more than you might think.

1. It's a Low-Calorie Beverage Swap

This is the big one. A can of soda has about 150 calories. A glass of orange juice? Around 120 calories. A sweetened iced tea? Easily 100-190 calories depending on the size. 

Lemon water has about 10 calories per glass, and that's if you're using a whole lemon. If you replace just one sugary drink per day with lemon water, you're sparing yourself from 100-150 calories. Over a month, that adds up to 3,000–4,500 calories eliminated, which can definitely support weight loss when combined with other healthy habits. 1

The real benefit isn’t from the lemon—it’s from cutting out sugary drinks. But the lemon makes water more appealing, so you actually stick with it. That consistency is what makes the difference.

Looking for more ways to cut calories without feeling deprived? Check out our guide on flavored water for weight loss.

2. Hydration Helps Control Appetite

Drinking a full glass of lemon water, especially before meals, can help with appetite control and may support weight loss. In fact, some short-term studies have shown that people who drink water before meals tend to consume fewer calories during the meal.²

Lemon enhances this effect not by changing the body’s biology, but by encouraging consistency. People are more likely to stick to a hydration habit when the water tastes more appealing. That small change, making water easier and more enjoyable to drink, can lead to long-term improvements in hydration, appetite regulation, and overall calorie control.

Want to learn more about the connection between hydration and weight loss? Read our article on the best ways to stay hydrated.

3. It Creates a Healthy Ritual

Habits matter. When you start your day with lemon water, you’re making a conscious choice to take care of your body, and that small act sets the tone. That mindset tends to carry forward. You're more likely to reach for a protein-rich breakfast instead of a sugary pastry. More likely to pack a balanced lunch instead of defaulting to takeout. More likely to take the stairs instead of the elevator. 

It’s not just about the drink—it’s about the momentum it creates.

Tips for Making Lemon Water a Healthy Habit

• Drink it first thing in the morning: While lemon water is beneficial any time of day, having it before coffee or breakfast helps you start the day hydrated. Plus, you're less likely to skip it if you do it first.
• Use room temperature or warm water: Cold water is fine, but room temperature or slightly warm water may be more tolerated by some first thing in the morning. 
• Prep lemons in bulk: Buy a bag of lemons, juice them all at once, and freeze the juice in ice cube trays. One cube equals about 1-2 tablespoons. Now you have pre-portioned lemon juice ready to go for weeks.
• Use a straw to protect your teeth: Lemon juice is naturally acidic and, over time, can erode tooth enamel. Using a straw, preferably a reusable one, helps minimize direct contact between the lemon water and your teeth. To be extra safe, rinse your mouth with plain water afterward. ³
• Pair it with protein and fiber: Starting your day with lemon water and a high fiber and protein breakfast can support weight loss by keeping you feeling full longer.
• Track your progress: Note how you feel after a week of daily lemon water. Are you snacking less? Drinking fewer sodas? Feeling more energized? These small wins matter and help you stick with it.

Variations to Keep It Interesting

If you get bored with plain lemon water (and you might after a few weeks), try these variations. They're all still low-calorie and support weight loss.

• Lemon-Ginger Water: Add a few thin slices of fresh ginger. 
• Lemon-Cucumber Water: Add 4-5 thin slices of cucumber.
• Lemon-Mint Water: Muddle a few fresh mint leaves in the bottom of your glass before adding the lemon and water. 
• Lemon-Lime Water: Use half a lemon and half a lime. 

For even more ideas, check out our collection of hydrating foods and drinks to add to your routine.

Common Mistakes to Avoid

• Using bottled lemon juice: Bottled lemon juice often contains preservatives and lacks the bright, fresh flavor of real lemons. It may also have lower levels of some beneficial compounds, like antioxidants and vitamin C, that are more abundant in freshly squeezed juice. However, if bottled juice is what’s available, it’s still a better choice than sugary drinks. 
• Adding sweeteners: Honey, agave, or sugar add calories and can hinder your weight loss efforts. If it's too tart, dilute with more water instead.
• Using boiling water: Hot water is fine, but boiling water can destroy vitamin C and other heat-sensitive nutrients. Use warm or room temperature instead. ⁴
• Drinking it all day instead of plain water: One or two glasses of lemon water a day could be beneficial, but it shouldn’t replace plain water entirely. Drinking too much acidic water throughout the day may irritate your stomach or contribute to enamel erosion over time.
• Expecting it to work alone: Lemon water can be a helpful part of a weight loss journey, but it’s not a magic fix on its own. Lasting results still come from a combination of healthy eating, regular movement, and overall lifestyle habits. This is a tool, not a solution.

The Bottom Line

Lemon water isn't magic, but it's effective because it's simple, sustainable, and it supports other healthy habits. It helps you drink more water, replaces high-calorie drinks, and creates a positive habit that can set the tone for your whole day.

Start with one glass in the morning. Do it consistently for two weeks and see how you feel. Notice if you're snacking less, if you have more energy, or if you're making better food choices. Small positive changes add up.

The best weight loss strategy is the one you can actually stick with. And lemon water? It's pretty easy to stick with.

Related Articles:

• How to Build a Daily Routine for Weight Loss
• 9 High Protein Breakfast Ideas To Help You Lose Weight
• The Best Water Supplements to Make Staying Hydrated Delicious
• What Foods Are Good for Weight Loss?
• How Long Does It Take to Notice Weight Loss? Realistic Timelines & Tips

References

1. Yes, drinking more water may help you lose weight. The Hub. Published January 15, 2020. Accessed November 3, 2025. https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/

2. Davy BM, Davy KP, Savla JT, et al. Water intake, hydration, and weight management: the glass is half-full! Physiol Behav. 2025;297:114953. doi:10.1016/j.physbeh.2025.114953

3. Oral health and nutrition. Health Resources and Services Administration (HRSA). Accessed November 3, 2025. https://www.hrsa.gov/oral-health/nutrition

4. Effect of temperature on the degradation of ascorbic acid (vitamin C) contained in infant supplement flours during the preparation of porridges. Int J Adv Res. Accessed November 3, 2025. https://www.journalijar.com/article/

Disclaimer:
This article is for informational purposes only and is not intended as medical advice. Always consult with your doctor, registered dietitian, or qualified healthcare provider before making any significant changes to your diet or health routine—especially if you have existing medical conditions, digestive issues, or concerns about acidity and dental health.