Achieving the right calorie balance, is the key for a successful weight management for men and women of all ages. To get and maintain a healthy weight, it’s important for men to control the energy intake through balancing physical activity (expended calories) with food and beverage intake (consumed calories). While smart food choices are essential, there’s increasing evidence that choosing the inappropriate drinks may also significantly contribute to weight problems.
Different studies suggest that calories from beverages has more than doubled since the 1960s, mainly due to an increased consumption of soft drinks, sports drinks and sweetened teas. According to the research, this add to the daily total calorie amount, because we don’t tend to balance these calories from beverages, by taking in fewer calories from food or by more physical movement. In the long-term, these additional liquid calories can contribute to energy imbalance and gaining of excessive weight.
Therefore, along with proper food choices and increased fitness levels, it’s a good idea to rethink your beverage consumption, in order to eliminate a possible reason that can sabotage your weight loss efforts. Here are some suggestions for low-calorie drinks to quench your thirst and balance your energy intake.
Drink Plenty of Fresh, Calorie-Free Water
Sufficient amount of water, distributed evenly throughout the day, is a calorie-free way to help the body stay hydrated, to support the metabolism, and for the optimal performance of the muscles and the brain. The water intake needs, depend on body size and activity level – larger, and more physically active people need more fluids. An indicator of whether you are properly hydrated is the colorless and odor-free urine.
Consume Nutritious, Low-Fat Milk
Nutrient-rich dairy foods like milk, yogurt and cheese, may help to promote healthy bones, teeth and muscle mass. They also may be beneficial for lowering the risk of high blood pressure. Low-fat or fat-free dairy products are good options to get most of their nutrients, while staying away from excessive calories. Research also suggests that fat-free milk may be considered as an effective sports drink. Resistance training, along with the consumption of whey protein seems to promote the faster rate of muscle mass building.
Limit Juice Consumption to a Maximum of 4 to 6 ounces a Day
Pure fresh juices can be a great source of vitamins and other nutrients, but they can not suppress appetite, like whole fruits and vegetables do. Drinking large amount of juices may eventually contribute to greater calorie intake, and while vitamins and minerals are good, they also had established daily values, that are not good to be exceeded. On the other hand, actual food tends to be more satisfying, plus you’ll get the benefit of fiber and phytochemicals, too.
Be Careful with Other Beverages
If you want to consume drinks low in calories, be careful with most of the beverages that surround us, in our everyday life. Soft drinks, sweetened teas, some fruit juices and most energy drinks are loaded with extra calories and sometimes with caffeine either. Coffee drinks are often loaded with calories from added fat and sugar. Alcohol beverages also contain the so-called empty calories. Here are some advices to cope with drinks that are high in calories:
- Read carefully the nutritional information on labels. Look for the values of energy (calories), sugar, fat and caffeine before buying.
- Guide away from super-charged energy drinks. The consumption of highly caffeinated beverages with alcohol is not advisable.
- The smallest portion size you can buy, the better. Moderate amounts of food and drinks is always better for the body.