How Many Oz Of Water To Drink For Weight Loss 3 Simple Steps to Avoid Drowning in Liquid Calories

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3 Simple Steps to Avoid Drowning in Liquid Calories

For all the counting, measuring, weighing, fussing and fussing that most weight-obsessed Americans do to control calories, we often allow sneaky liquid calories to slide down our throats. Nearly a quarter of the calories consumed by Americans come from beverages. Surprisingly, soda and other sugary drinks are the biggest contributors of calories to the American diet and America’s ballooning waistlines.

By simply making better drink choices, you can improve health and reduce the layers – for good!

Here are three easy steps to reduce those empty liquid calories – starting as soon as you take your next smart sip.

1. Ask yourself: “What am I drinking right now?”

For seven consecutive days, write down every drink you have, how many ounces (approximate) and the calorie count. Look at the label or look online if you need to. At the end of the week, count your total liquid calories. This takes effort, but it’s eye-opening and mind-opening!

Example: Starbucks Caffe Latte, skim milk, grande (16 oz.) has 160 calories (with whole milk, 270 calories). One latte a day reaches 1120 calories a week. Yikes! That’s almost a day’s worth of extra calories in a week (eight days’ worth of calories in just seven days) – just from that one drink! Now, look at what else you’re drinking.

Check out the calories in this liquid and be amazed:

Coffee, with one liquid creamer (8 oz.) – 30 calories

Starbucks Coffee Frappuccino, venti – 300 calories

Starbucks Cappuccino, skim milk, grande (16 oz.) – 110

Starbucks White Chocolate Mocha, whole milk, whipped cream, (20 oz.) – 600

Beer, regular (12 oz.) – 150

Beer, light (12 oz.) – 100

Wine, red (8 oz.) – 170

Wine, white (8 oz.) – 160

Martini (2.5 oz.) – 106

Margarita (from the mix) – 290

McDonald’s Chocolate Shake, large (32 oz.) – 1030

McDonald’s Classic Coca-Cola, large (32 oz.) – 310

Burger King Vanilla Shake, medium (14 oz.) – 430

Ginger ale (20 oz.) – 200

7-Up, Coca-Cola, root beer (20 oz.) – 250

Milk, fat-free (8 oz.) – 90

Milk, 1% low fat (8 oz.) – 100

Milk, whole (8 oz.) – 180

Apple or orange juice (8 oz.) – 110

Grape juice (8 oz.) – 150

2. Ask yourself: “Is this drink feeding me or draining me.”

When it comes to beverages, calorie count is one consideration, nutrient count is another. If you consume liquid calories, are you getting the most nutrition for your calorie buck? Look at each drink option and ask this question: Does this drink give me good nutrients or does it drain me of sugar, salt, artificial sweeteners, artificial flavors, preservatives, colorings, caffeine and/or alcohol? Again, read your label.

Confusingly, the only drinks that don’t run out are water, decaffeinated herbal teas, homemade fresh fruit and vegetable juices, and raw, unpasteurized, store-bought juices (a rare breed).

All other beverages will run out at some point, even 100% commercial fruit and vegetable juices. Shocked? Let’s take a look at some of your deplete-me favorites.

Ï Caffeinated Coffee and Tea

Ouch – this might hurt a little! Coffee, as well as caffeinated tea, may seem like ideal beverages, especially when trying to lose weight. After all, it has zero calories, if you drink it black and doesn’t add extra calories from sugar, chemical sweeteners, cream or milk. However, those zero calories can’t make up for the fact that coffee drains you — big time. Regardless of its lover status, coffee contains caffeine, an addictive stimulant. That’s one reason why we drink it – to get that buzz. Even decaffeinated coffee contains caffeine, albeit in smaller amounts.

Coffee is also associated with depression, diarrhea, atherosclerosis (hardening of the arteries), rheumatoid arthritis, urinary incontinence, reduced insulin sensitivity, and calcium leaching from bones, osteoporosis. As a natural diuretic, it puts a strain on your kidneys and bladder. If your organs work harder, you wear out faster. That’s called aging!

As far as energy goes, caffeine may seem to give you a quick fix with a deceptively high, artificially stimulated high, but those highs are always followed by lows from below. These spikes and dips drain your natural resources for sustained energy, eventually draining you and causing exhaustion.

Soda

You can also take some of your household chemicals, add some sugar, and drink. After all, some sodas, like Coke, can remove rust from car engines. Most 12-ounce cans of pop (not to mention a super-sized 42-ounce soda) contain about ten teaspoons of sugar, a large fraction of the thirty-three teaspoons of sugar the average American eats a day, amounting to more than ten pounds a month or about twenty percent of daily calories. We’re trying to lose weight, not drink more! Both regular and diet sodas are statistically linked to obesity, tooth decay, caffeine dependence, type 2 diabetes, and weak bones. Furthermore, aspartame in diet soda is believed to be toxic to the body.

If that’s not bad enough, drinking soda tends to increase cravings for other sweets, leading to uncontrollable binge eating. It is highly depleting, addictive and loaded with chemicals, sugar and calories that prevent weight loss. Why put something like that into your body at all, much less multiple times a day? Switch to sparkling water if you need a fizz. Anything but soda.

Ï Protein Drinks

Protein drinks are chemical concoctions with added sugar, salt, and calories. Also, they overload you with protein when, if you eat a standard American diet, you already get a lot, if not too much, from your food. Make a fresh fruit smoothie instead. It tastes much better, provides great nutrition with lots of protein (yes, fruit contains protein, oranges are 8% protein, WHO says we only need 4.5% protein), provides energy (protein does not provide energy, fruits and vegetables can ), and does not contain added sugar, salt or other chemical additives.

Ï Processed Commercial Juices/Beverages/Sports Drinks

Unless fruit and vegetable juices and drinks are bought in the market as raw and fresh, they are cooked and processed, eliminating all enzymes and many vitamins. Basically, all you get is cooked, concentrated fruit sugar, usually with added chemicals and preservatives.

Also, many fruit juices and drinks contain added refined sugar, unless they specifically say “sugar-free”. Believe it or not, even those who say “no sugar added,” may have added some form of refined sugar. Processed vegetable juices are no better. They are usually loaded with salt, sugar and questionable man-made chemicals for flavoring and preservation.

No matter what has been added to juices and processed drinks, they offer too many calories for too few nutrients. Read the label before you drink. If the juice or drink contains added sugar, salt, preservatives, coloring, or if it is pasteurized, it will deplete you, not feed you, and add calories to calories, which adds fat to fat.

Ï Milk

Milk and dairy products are linked to all kinds of problems, big and small, such as stuffy noses, runny noses, colds, sinus headaches, constipation, stomach aches, PMS, asthma, bronchitis, eczema, psoriasis, bedwetting, hormone-induced cancers (breast ). , prostate, lung, colon), atherosclerosis, heart disease, and autoimmune diseases, such as type 1 diabetes and rheumatoid arthritis.

Emotional dairy debates aside, take an objective look at the calories you consume in a glass of milk. An 8-ounce glass of “fat-free” milk has 90 calories; 1% low fat, 100 calories; and whole milk, 180 calories. Three glasses of “fat-free” milk in one day adds 270 calories to your daily caloric intake. Just one glass of “fat-free” milk per day totals up to 630 calories in a week.

The basic question: Are the extra calories worth it to you? As always, it’s your body, your choice.

Ï Alcohol

At this point in your life, you know that alcohol is good for two things – getting you drunk and adding calories. Two glasses of red wine (340 calories), for example, contain more calories than a large, filling salad, a whole, nutrient-packed lunch. Cutting back on alcohol is an easy way to cut calories. Easy.

3. Ask yourself: “What is the best drink option?”

If coffee, soda, protein drinks, sports drinks and juices and commercial drinks make you weak, what to drink?

Ï Water

Of all the dozens of different beverages now commercially marketed, water is the best at its job: hydrating. And it comes with zero calories, zero chemicals, zero sugar and zero salt, all at the price of zero dollars. Drinking water restores the fluid in our body, which we lose continuously through elimination, breathing, and sweat.

Interestingly, water does not feed or shrink. It is neutral, but essential for a well-functioning body. The same goes for herbal teas that say “naturally caffeine-free,” list only plants as ingredients, and contain no man-made chemicals.

How Much Water?

Somewhere along the way, drinking eight glasses a day became a commandment we all believed. But the truth is, your water needs vary according to your size, the type of food you eat, the climate and your activity level. So there is no magic number.

For example, if you consume high-salt foods, such as meat, cheese, processed foods, chips and salty snacks, you need to drink more water than if you fill up on fresh fruits and vegetables. Fresh fruits and vegetables contain about 70% water and little sodium, reducing your need for drinking water.

You are blessed with amazing instincts that keep you fully hydrated if you listen to them. It is known in our language as thirst. When you’re thirsty, drink (water!). When your thirst is gone, stop drinking. When you’re thirsty again, drink. It doesn’t get any easier than that.

Ï Freshly made juice

Juice, freshly made from raw fruits and vegetables, is another great drink option. Not only are they perfectly hydrated like water, but they are also nourishing, providing essential vitamins, minerals, phytochemicals, enzymes and macronutrients. This liquid food quenches your thirst and offers the highest value for your calorie buck at the same time!

Yes, your freshly made juice comes with calories, but every one of these calories is packed with excellent nutrition that is absorbed into your cells within fifteen minutes, providing a burst of energy.

If you have no desire to embark on the adventure of creating your own juice, then don’t. But start paying attention to the slippery calories that drain you, not feed you, and add layers to your layers.

The topic of drinks boils down to two little words: Drink water. Your hips and pocketbook will thank you. Now let’s all drink to that!

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