Are you trying to drop a few pounds?
Today I thought I’d share with you one of the most important dietary changes you can make…
STOP drinking sugar-sweetened beverages!
Scientific evidence suggests our bodies compute liquid calories somewhat differently to those found in food.
Interestingly, a study published in The American Journal of Clinical Nutrition, found that cutting back just one soda each day could produce more weight loss than skipping an equivalent number of calories from food.
Dr Caballero of Johns Hopkins University, reported when subjects reduced their soda habit by one 12-fluid oz serving of sugar-sweetened drinks per day, it yielded weight loss of 0.5 kg at six months, and 0.7 kg at 18 months.
This is certainly enough to add up if you have a soft drink habit.
So, why is this thought to be effective?
- It could be that long-term consumption of fructose can promote fat storage and excessive food intake.
- Or, it might be that drinks with more protein, fat, or fiber (such as milk and fruit juices) are more satisfying.
- Alternatively, it may simply reflect the lifestyle factors associated with drinking soft drinks.
The great thing about findings like these is, it supports the idea that even small dietary changes can be beneficial in aidding weight loss.
How to cut calories in drinks
You may think having one soft drink a day isn’t a big deal, but think of this…
A can of soft drink contains around 140 calories, but absolutely no beneficial nutrients to offset this.
If you were to drink one 12-ounce can every day, it could end up totaling a whopping 51,100 calories by the end of the year – that’s pretty shocking!
Here are a few other beverages to be aware of, too:
- Chocolate mocha frappuccino contains around 160 calories.
- Cup of fruit juice may have more than 120 calories.
- Even your seemingly “healthy” iced tea could be packing in 90 calories per serve.
While I’m not a fan of counting calories, I think it can be helpful to think about how many calories you are actually getting from these drinks vs the nutritional benefit.
Hint — MASSIVE vs ZERO!!
I suggest keeping sugary drinks as a special treat (IF at all!), rather than an everyday occurrence.
Instead go for water – with 0 calories and 100 percent hydration, it’s your best choice! 🙂
Unsweetened herbal teas and green teas are also really healthy alternatives.