When people consider weight management and overall health, their focus is usually on the food they eat. But one frequently dismissed contributor to excess calories is liquid calories. Also, drinks like soda, sweet cold coffee drinks, and alcohol add significant calories to a day but may not create the same sense of fullness as foods do. Steering clear of or cutting back on such calorically rich beverages is an easy but substantial approach to preventing excessive weight gain and enhancing health in general.
The Calories Lurking in Sugary Drinks
Many popular drinks have added sugars and have empty calories that can lead to weight gain, metabolic problems, and other health issues. Here’s what some popular drinks might do to your health:
- Soda and Sugary Beverages
Sodas, energy drinks and fruit punches are full of added sugars. A single 12-ounce can of soda packs about 140–180 calories and over 40 grams of sugar—above the amount that’s typically recommended for most adults to consume in a day for added sugars. They have no nutritional value and can play a role in higher risk of obesity, diabetes and heart disease. - Sugary Coffee Beverages
But plain black coffee is a low-calorie beverage with health benefits, and most coffee shop drinks are high in sugar, syrups and cream. A large flavored latte or frappuccino, for example, can contain 300–600 calories — as much as an entire meal. Excessive weight gain and other metabolic disorders can follow from the regular consumption of these beverages. - Alcoholic Beverages
Alcohol is another sneaky source of empty calories. A standard glass of wine packs around 120–150 calories, a beer has 150–200 calories and mixed cocktails can contain between 200–600 calories, depending on sugary mixers, syrups and cream-based liqueurs used. And since alcohol also reduces inhibitions, this may result in poor food choices, further increasing caloric consumption.
Ways to Curb Liquid Calories
Cutting down on high-calorie beverages doesn’t have to be a compromise in flavor or pleasure. Here are some tips that might help:
- Water or Sparkling Water: Drink water, flavored seltzers, or unsweetened herbal teas — but not sugary drinks.
- Switch to Black Coffee or Tea: If you are a coffee lover, try to drink it without milk or sugar.
- Be Mindful of Alcohol Intake: especially at Holiday parties, limit alcohol consumption and choose lower-calorie beverages such as dry wine or spirits with soda water.
- Healthier Drinks at Home (including Flavored Waters): Use fresh fruit to make flavored waters or healthier smoothies with whole ingredients instead of those processed, sugar-filled store bought varieties.
Conclusion
Liquid calories can quickly add up and lead to unnecessary weight gain without the nutrient benefits. Sipping smarter cuts unnecessary calories, maintains a healthier lifestyle and better well-being. So the next time you grab a drink, think about choosing a low calorie, healthier option that will keep you right on track with your fitness.
