Dietitians say there are 10 drinking habits that might drastically alter your weight loss efforts.
This is for you!
Consider this: according to the USDA, beverages account for 18% (or 385 calories) of the 2,115 calories consumed daily by the average American adult. And sugary beverages account for the majority of our daily sugar intake. That implies that depending on what you drink, your drinking habits might easily alter your weight reduction attempts, making it harder or easier to lose weight. Do you have any of the following drinking habits?
1.Don't Constantly drinking soda
For many others, it's a lunchtime ritual. Soda or another sugary beverage What say you?
"Our food supply already has a lot of added sugars, and sweet beverages like soda, juices, and sports drinks simply add to the problem," explains Laura Burak, MS, RD, an Eatthis.com medical board member and creator of GetNaked® Nutrition. "In my perspective, the only beverages worth drinking are coffee, water, and wine, or whatever beverages you consider worthwhile, and water is the only one you should drink in considerable amounts every day."
Consider how drastically your body can be affected if you drink a Dr. Pepper every day at work. A serving of a 20-ounce bottle includes 64 grams of sugar, which is 28 grams more than the American Heart Association's daily sugar limit of 36 grams. That can of Coke also has 250 calories in it. If you drink one Dr. Pepper every day for a year, you'll have consumed 91,000 more calories, or the equivalent of 26 pounds.
2 Drinking Water Before Every Meal is a Must
Drinking plenty of water can help you lose weight so much that one of our board of medical advisers, a registered dietitian nutritionist, made it the key principle of her program and book, You Can Drop It! How I Lost a Hundred Pounds You Can Have Carbs, Cocktails, and Chocolate, Too! Drink 16 ounces of water as soon as you get up, and another 16 ounces of water before each meal, according to Ilana Muhlstein, MS, RD.
"Water," she explains, "is essentially the igniter switch to your entire weight-loss method." "It fills you up, it quells your hunger and calms those growling in your stomach, it can rev up your metabolism, and it can keep you from grabbing bags of chips, bowls of dips, and whatever else your lips desire."
3 Avoid consuming sweet coffee beverages
It's possible that your regular stop at the coffee shop on your way to work for a large specialty coffee is preventing you from losing weight.
"Many individuals will forego the 'unhealthy' Coke, but they don't understand their $5 gourmet coffee beverage may have more calories than a soda," says board member Amy Goodson, RD, a recognized specialist in sports dietetics and author of The Sports Nutrition Playbook. "Many flavored coffees contain high-sugar syrups and powders, not to mention the whip and drizzles that may be added on top. A pricey latte may disrupt weight-loss objectives by providing 300 to 500 calories each day.
4 Avoid drinking freshly squeezed juices.
"This trendy practice appears to be beneficial. Juices, after all, include vitamins and minerals. They do, however, contain sugar. A bottle of Coke has about the same amount of calories as twenty ounces of fresh-pressed juice "Goodson agrees. "Sugar-based calories can quickly pile up! The best recommendation from this nutritionist is to eat your fruit rather than drink it."
5 Drinking Green Tea Throughout the Day is a Must
You can save a lot of calories by switching to unsweetened green tea instead of calorie-dense beverages. Green tea, on the other hand, has the potential to improve your body's ability to burn fat.
"Green tea is high in disease-fighting antioxidants, including the antioxidant EGCG, which has been shown in studies to promote fat burning and metabolism," explain Lyssie and Tammy Lakatos, RD, CDN, CFT, commonly known as the Nutrition Twins.
"In addition to the EGCG, research has shown that the combination of caffeine in tea and catechins in green tea aids weight loss by promoting fat burning."
Do you dislike the flavor of green tea? Consider white tea. According to a study published in the journal Nutrition and Metabolism, it boosts metabolism and encourages the body to burn down fat for energy. Unsweetened iced tea, whether green, white, or black, is a great calorie-free beverage.
6 Don't Drinking Very Light Coffee
Coffee creamers and half-and-half are high in saturated fat, which clogs arteries.
According to the Nutrition Twins, creamer can add more than 200 calories per coffee cup, depending on how light you drink your coffee. "If you drink many cups of coffee every day, eliminating the creamer can result in a weekly weight loss of two pounds. If you add cinnamon for flavor, you'll also benefit from the blood sugar-lowering properties."
7 Eat Almond Milk
According to Bonnie Taub-Dix, the creator of the website and blog BetterThanDieting.com, your normal beverages should bring benefits. She prefers unsweetened almond milk for this reason.
"Almond milk has only 30 calories per cup, but it has more calcium and vitamins D, E, and A than dairy milk," she explains.
8 Drink Smoothies
Smoothie consumption might either aid or hinder your weight-loss attempts. It is dependent on how they are prepared (or order them). When made with juices, sweet nut milks, and loads of fruit, even hunger-satisfying high-protein smoothies can be calorie bombs.
"Be mindful of the ingredients, especially sugary ones like chocolate syrup and calorie-dense mix-ins like peanut butter, whether you order them from a smoothie shop or make them at home," warns Lisa Young, PhD, RDN, author of Finally Full, Finally Slim.
Instead of relying exclusively on fruit, she suggests packing your smoothie with vegetables
"Fiber is important in a weight-loss smoothie, and low-calorie greens like kale, spinach, carrots, beets, and celery provide it," she explains.
9 Drinking Sparkling Water is a Must
If you're having trouble making a habit of drinking water throughout the day because it's dull, try mixing it up with sparkling water.
"By retaining food in your stomach for longer periods of time, sparkling water has been demonstrated to promote sensations of fullness to a larger extent than plain water," adds Goodson. "Sparkling water, on the other hand, satisfies your bubbly appetite without the added calories."
10.Do not consume craft beer.
Craft beers have become extremely popular. The number of microbreweries that have sprouted up in abandoned buildings throughout your town, as well as the cases of 16-ounce cans with strange names and labels at your local beer distributor, will tell you.
As everyone knows, a regular alcohol habit leads to beer bellies. But that's just ordinary beer. Craft beers have a greater alcohol content than conventional lagers and pilsners. And as the volume of alcohol increases, so do the calories. Furthermore, most craft beers are served in 16-ounce cans rather than 12-ounce cans, resulting in four additional ounces of calories per serving.
A 16-ounce hazy IPA with 8% alcohol by volume may contain 300 calories, while a 12-ounce Budweiser with 5% alcohol contains 145 calories. If you're going to drink regularly and want to avoid a significant change in your weight-loss efforts, start with a light beer or two.
A low-carb cocktail is another calorie-saving option: A vodka beverage with 1.5 ounces of vodka and 3 grams of carbohydrates, for example, has only 120 calories and 3 grams of carbohydrates. Drinking a glass of water between drinks, regardless of your poison, will help you save a lot of calories during Happy Hour. Also, stay away from the Worst Alcoholic Drink for Abdominal Fat.