When it comes to losing weight, most dietitians focus on what they eat – not what they drink. Now, experts recommend that you rethink your drink to boost your weight loss and maintain a healthy weight in the long run.
Over the past few decades, beverage calories have increased in the typical American diet. In a national study, adults drank 425 calories, while children drank about 474 calories a day from beverages. That’s about 20 percent of our daily calories.
Perhaps worse, beverages account for about a third of the added sugar we consume. Not only is added sugar associated with many chronic ailments, but beverages full of empty calories also do not trigger satiety like the exact same number of calories from food. It even makes it hard to control your total calories and weight.
Read on to find out the best sips to help you lose weight and keep it away by rethinking what you drink, and for more on how to eat healthy, do not miss 7 healthiest foods to eat right now.
If you want to lose weight and keep it off, you can start by reducing your intake of added sugar. And one of the best places to start is by cutting back on sugary drinks. To do this, focus on drinking more water – bottled, tap or filtered. It is one of the easiest ways to cut down on calories without increasing hunger or appetite.
Replacing a 12-oz (140-calorie) cola with water every day would cut about 50,000 calories from the diet and more than 60 cups of sugar in a year! Drinking water and other calorie-free beverages (along with a healthy diet and exercise, of course) are an effective strategy to lose weight faster.
For example, a study of 48 obese adults indicated that those who drank about two cups of water before each of their meals while following a calorie-controlled diet lost about 5 pounds more during the 12-week study than dietitians who do not drink water before eating.
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Pumping the brakes on booze is a great strategy to help you lose weight and maintain a healthy weight. In one study, study participants who were asked to abstain from alcohol while part of a long-term dietary and lifestyle study lost about twice as much weight four years after the intervention compared to those who drank alcohol.
There are several reasons why consuming alcohol often leads to you gaining weight. The most important thing is that beer, wine and spirits have a high calorie content. Ethanol (the main component in alcohol) provides 7.1 calories per gram against 4 calories per gram in protein and carbohydrates and 9 calories per gram for fat.
In popular alcoholic beverages, calories rise rapidly: A 12-ounce can of beer is about 150 calories (100 if it is a light beer), a glass of wine is about 125 calories, and a 1.5-ounce shot of distilled spirits is everywhere. between 100 and 115 calories. If you have a few drinks at night, it can add up to more than 1,500 calories a week!
In addition to being high in calories, the ethanol in your adult drink also stimulates your appetite, eliminates your desire to eat healthy and increases the desire for delicious, high-calorie food. It is no wonder that after a few drinks you dive with your face first into a cheesy pizza, or you feel like fast food. There is even a common name for the drunk munchies-drunchies.
READ MORE: 9 Ways to Crush Hunger and Lose Weight Now
Another good slimming sip is tea. Not only can some types of tea boost your metabolism, but healthy plant compounds in tea can also promote health and well-being. The flavonoids in tea can help reduce the risk of heart disease, stroke, hypertension, certain types of cancer and type 2 diabetes.
Preliminary studies suggest that tea flavonoids help raise metabolism, increase fat oxidation and improve blood sugar and insulin activity. The catechins and caffeine in tea can also increase metabolism to help you burn more calories and maintain a healthy weight. Several studies of green, black and oolong teas show that tea drinkers have a lower BMI compared to non-tea drinkers.
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Like regular tea, black coffee is naturally calorie-free and has no added sugar or carbohydrates. But its low calorie count is not the only reason why coffee can support weight loss – the caffeine in coffee can help increase metabolism to help the body burn more calories to help you maintain a healthy weight. A large population study showed that people who reported that they had drunk more coffee had greater success in maintaining a healthy weight compared to those who reported that they had drunk less or no coffee.
Exactly how can your cup of Joe help you slim down? Some studies suggest that coffee can dull your appetite and curb cravings, increase exercise capacity and fat burning, making it easier for you to achieve your health goals. In fact, a small study where coffee was enjoyed before a workout revealed that fat burning and energy production were improved when subjects drank coffee versus hot water before their workout.
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