How To Make Lemon Water for Weight Loss

Last updated: September 3, 2025

Here’s how to make lemon water for weight loss: squeeze 1–2 tablespoons of fresh lemon juice (about ½–1 lemon) into 12–16 oz cold or warm water, then add slices and ice. Lemon water itself doesn’t burn fat, but it’s a low-calorie, flavorful way to drink more water and replace sugary drinks—both of which can support weight loss.

Quick Lemon Water Recipe

• Yield: 1 serving
• Time: 2 minutes

Ingredients

• 12–16 oz water (cold, room temp, or warm—not boiling)
• ½–1 fresh lemon (1–2 tbsp juice), plus a few slices
• Ice (optional)
• Pinch of sea salt (optional, for taste)

Directions

1. Roll the lemon on the counter, slice in half, and squeeze 1–2 tablespoons juice into a glass.
2. Top with 12–16 oz water. Add a few thin lemon slices and ice.
3. Taste. If it’s too tart, dilute with more water. Enjoy immediately or infuse 10–30 minutes.

Calories: ~5–10 per glass (from the lemon); plain lemon water is essentially calorie-free compared with soda/juice.

Why Lemon Water Can Help With Weight Loss

• Lower-calorie swap: Replacing a 150-calorie soda or a 120-calorie juice with lemon water saves calories without losing flavor.
• Hydration supports appetite control: Staying well-hydrated can help you feel more satisfied and reduce mindless snacking.
• Ritual + routine: A morning or mealtime lemon-water habit can cue other healthy choices (protein at meals, fiber, steps).

For best results, pair lemon water with high-protein, portion-controlled meals or build your week with our Build-a-Meal Plan and quick breakfasts like Overnight Oats.

How Much Lemon and When to Drink It

• How much: Start with 1 tablespoon juice in 12–16 oz water (about ½ lemon). Go up to 2 tablespoons if you like it stronger.
• When: Any time. Popular choices are first thing in the morning, 15–20 minutes before meals, or as a flavored water you sip all day.
• How often: Daily is fine—focus on replacing high-calorie beverages and hitting your overall hydration goal.

Flavor Variations (No Added Sugar)

• Lemon-mint: fresh mint leaves + lemon slices
• Ginger-lemon: 2–4 thin ginger slices + lemon (nice warm)
• Lemon-cucumber: cucumber rounds + lemon for extra freshness
• Lemon-berry: a few crushed raspberries or strawberries (lightly muddled)
• Sparkling lemon water: use plain seltzer; add lemon after opening to keep the fizz

Teeth & Safety Tips

• Acidic: Lemon is acidic. To protect enamel, drink with a straw, avoid swishing, and rinse with plain water after.
• Warm, not boiling: Very hot water isn’t necessary and can intensify acidity on teeth; warm or room temp works well.
• No miracle claims: Lemon water doesn’t “detox” or burn fat by itself—it helps when it replaces calories and supports hydration.
• Allergies/irritation: If citrus bothers your mouth or stomach, dilute more or skip.

FAQs

Does lemon water burn fat?

No drink directly burns fat. Lemon water can aid weight loss by helping you reduce total calories (e.g., replacing soda) and stay hydrated.

Is warm or cold lemon water better for weight loss?

Temperature doesn’t matter for fat loss. Choose the temperature that helps you drink enough and stick with the habit.

How to make lemon water for weight loss if I don’t like sour drinks?

Use 1 teaspoon lemon juice per 12–16 oz water and add cucumber or mint. Gradually increase to 1–2 tablespoons as you get used to it.

Can I add honey?

Honey adds flavor but also calories. If weight loss is the goal, keep it unsweetened or use a calorie-free sweetener sparingly.

Will lemon water hurt my teeth?

Acidic drinks can affect enamel over time. Use a straw, avoid brushing immediately after, and rinse with plain water.

Next Steps

Pair your lemon-water habit with balanced meals to see results faster. Explore our Weight-Loss Meal Plan, customize with Build-a-Meal Plan, or grab easy, high-protein breakfasts like Overnight Oats.