Most people don't realize how many hidden calories they consume each day by simply drinking their favorite beverage. Did you know that you could lose up to 32 pounds this year by simply changing what you drink?
Here are a few examples of the modifications you can make to your daily beverage intake:
While a cup of hot coffee or a glass of non-fat or lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.
Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)
- 1,498 calories / 44g fat / 214g sugar
- 322 calories / 9g fat / 23g sugar
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.
SoBe Green Tea (20oz)
- 240 calories / 0g fat / 61g sugar
- 74 calories / 0g fat / 18g sugar
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.
Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream
- 660 calories / 22g fat / 95g sugar
There's no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.
Worst beverage: Naked Protein Juice Smoothie (15.2oz)
- 418 calories / 4g fat / 53g sugar
- 180 calories / 5g fat / 27g sugar
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it's called a beer belly for good reason, since many alcoholic beverages are loaded with calories.
Worst beverages: Mixed drinks with juices or mixes
Drink This Instead: Classic Martini with Gin
- 140 calories / 0g carbohydrates
Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water. Shoot for drinking at least 2 - 8 ounce glasses of water with each main meal. Most individuals should get at least 64
Remember that small changes to your lifestyle over time will make all the difference.
I'm always available to help - call or reply to this email if you have any questions about nutrition or my lifestyle management courses I teach. I have a new class starting on September 15th!