| In: Weight Loss Tips
Cutting Liquid Calories for Weight Loss
When you are starting out on a diet, and feel daunted at the smaller portions and reduced calories at meals, consider the effect of cutting liquid calories for weight loss. While we know that both soft drinks and alcohol can add hundreds of calories a day, let’s look at how significant this minor change in your daily routine can be.
So let’s see what happens when we reduce or eliminate our consumption of soda. It’s possible you’ll feel that consuming only one soda every day doesn’t make that a lot of a difference. But let us get a look at how that one soda can add up and what the impact on your excess weight will probably be after you incorporate a calorie-free substitute.
Let us use some straightforward math to find out what a massive change this could make when you strive to slim down. As you may or may not know, you must create a deficit of 3,500 calories by diet and/or exercise to lose a single pound. Now, typically 12 ounce can of soda is made up of 150 calories. So what does this mean over time?
365 days a year X 150 calories per 12 oz. = 54,750 total calories.
54,750 calories divided by 3,500 calories = 15.6 pounds!
Needless to say this small modification in your diet yields a significant weight reduction in and of itself. And let’s say that you have been consuming a 32-ounce fountain soda daily — that would equal 31.2 pounds! Of course the key here to to be careful not to swap all those calories for other calories. So here are some tips!
So, what exactly are the alternatives to replace the void in your liquid consumption? Most people think juice is really a excellent replacement for soda since it has health benefits such as antioxidants and vitamins rather than the empty calories of soda. Yes, but not if you’re counting calories. One example is, even though soda could have one 150 calories per 12 ounces, grape juice has 230 calories. Some juices have a higher water content, so you must take a look at the label to be certain. Having said that, if it is really a choice in between soda and fruit juice, go with the juice, but drastically reduce the portion size. There is a reason that juice glasses are so small, typically holding only 4 to 6 ounces, which in the case of the grape juice would be 80 calories for the four ounces. At the very least the juice includes some essential nutrients while the soda is only empty calories.
Another factor to take into consideration is that the sugar — typically high fructose corn syrup — in soft drinks can make you thirsty. And if you are used to quenching your thirst with soda, you are in an infinite loop of consuming calorie-laden beverages. Find out more about sodas and health risks — including diabetes and weight gain in the video below.
The simplest way to quench your thirst when trying to shed weight is drinking water. You can also opt for herbal teas — hot or iced — which do not have calories. A touch of lemon juice can add flavor. If you are used to a sweet taste consider an all natural sweetener such as stevia — sold in health foods stores, and also easy to find at most supermarkets under the Truvia brand name. This way you can get the sweet taste you are used to, with no extra calories and no impact on your blood sugar levels. You also avoid the risks of artificial sweeteners as well as the possible dangers of diet soda, which has recently been in the news due to a recent scientific study linking it to the risk of strokes.
So while you are opting for the smaller plate and fewer calories you see how you can also easily start cutting liquid calories for weight loss!