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Liquid calories slide so easily in your daily routine,that it is almost impossible to avoid them. If you are one of those people who wonder why they are not losing weight even though they have been exercising and eating properly, the answer might be in your beverages.To justify this further, researchers evaluated the data from the National Health and Nutrition Examination Survey in 2004, to see how many calories Americans drink. They specifically looked at“sugar-sweetened beverages”which includes,
3.Fruit drinks and juices
4.Sweet coffee-bar drinks (such as Cappuccinos and Hot Chocolate)
5.Rice and soy milk
The results of their studies highlighted that 63% of Americans had one or moreof these beverages on any given day, and total calories per day from sweetened drinks has gone up in the last 20 years by 29% to over 200 calories per day. This does not include alcohol which in the survey accounted for another 99 calories per day.
Most of these drinks have become a part of our daily routines and we don’t even realize how many empty calories we intake which are not actually good for health. It’s time to make a move and decide to eat rather than drinking up the calories.
Here are some tips which will prove helpful for you to make smarter moves:-
a) Log your drinks
Don’t forget to log your morning juice and office time coffees in your digital trackers to keep a check on the calorie intake. Keep a check on the total empty calories you had throughout the week along with the extra sugar intake to see why your weight loss efforts are not showing any results.
b) Drink water
Another reason, you might be consuming empty calories in drinks is because you are thirsty. It is advised to have a minimum of 3 liters of water every day. Also, you must make sure that you start and end up your day with a glass of water. Also, be smart and always keep a water bottle on your office desk which will help in replacing mindlessly drinking calories with mindlessly drinking water.
c) Have water after wine
If you are going out for drinks with friends, try drinking a glass of water for every cocktail or glass of wine. You’ll surely end up drinking half the calories you normally would and you’ll wake up feeling a lot better the next morning, too!
d) Brew some tea
Be it green, black, white, or red just brew it and have it. Not only is it flavorful but it is healthy as well as easy to make. You can drink it cold, hot, or anything in-between and it’s tasty morning, noon, and night.
Smart Swaps To Keep Empty Calories At Bay
Don’t ruin your diet with empty calories from sugary drinks. Here are some ideas for drinks that are diet and health-friendly:
1. Drink a 12 oz diet soda instead of regular soda and save more than100 calories.
2.Have a cup of skim milk instead of a cup of whole milk to save around65 calories.
3.Want to have a hot chocolate? Add a sugar-free packet to your 2% milk, rather than sugar to save 60 calories.
4. Say no to the whipped cream on any coffee or beverage to save your 50 calories.
5.Swap a small chocolate milkshake for an 8 oz carton of chocolate milk to save 75 calories.
6.To avoid the intake sugar and save 15 caloriesper tsp go for black or green tea.
7. Love alcohol? Choose light beer over a dark beer to have 50 calories lesser.
8.Tried soymilk? Replace 1 cup of whole milk with a 1 cup of vanilla soy milk to save 50 calories.
9.Rather than going for packed/commercial smoothies make yourself one to save about 100 calories.
10.In the mood for some fruit juice? Rather than having it pure dilute it 50% with water to save yourself around 50 calories.You can also opt for V-8 juices, which is even better as you can save more than 60 calories/drink.
Takes what's best for your health!
When people are looking to lose weight, it is quite common to turn to a group such as weight watchers or slimming world. Nestled among others desperate to shift the pounds, you will benefit from the comradely of being around others who share the same goal as you; making it easier to stick to targets and reduce the feeling of isolation. However, when you put yourself in a situation where there is a goal or target to be reached it comes hand in hand with the possibility of shame and guilt when that goal is not achieved. Not achieving the set target can mean falling colossally off the wagon and being left with a feeling of regret. Having to start all over again when the pounds have piled back on, is not always easy.
Don't keep counting your calorie intake!
Counting calories works well for some people, as they thrive from the challenge and enjoy the social aspect and the support from a network of slimmer’s. But counting calories isn’t for everyone and it isn’t always the best option. People that are dieting and counting calories are often terrified of fat. They will choose the low fat and rescued calorie option, opting for chemically enhanced flavors to replace the sugar. But foods that contain natural fats such as nuts, avocados, and coconut oil, can assist with weight loss and they taste great too. Avocados are high-calorie food containing around 160 calories, but they contain monounsaturated fats which give your body energy to slowly burn. Avocados improve nutrient absorption and curb hunger pangs, leaving you with the feeling of being full after a meal.
Eating and drinking right complements weight loss!
Almonds contain the same monounsaturated fats like avocados and snacking on almonds, or incorporating them into your meal, will actually stop you craving unhealthy snacks and treats.
Like avocados, almonds are low in carbohydrates and high in protein. High carbohydrates would put extra pressure on the body to produce insulin to transport all the sugars around the body and it would usually end up turning into triglycerides and getting stored as body fat. Again, as with avocados, the natural fat present in almonds will be used as instant fuel for the body, giving you extra energy to burn it all off.
So don’t worry if you aren’t a calorie counter. Turn to nature's finest ingredients to give you extra energy, will power, and help you burn fat. So next time when you are in the mood to grab your favorite drink don’t forget to evaluate the harm it can make to your body and also look for a healthier version to curb the cravings!
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