Juicy Weight-Loss Tips
A recent study
shows that weight gain has a direct correlation with the consumption
of
high-calorie, sugar-sweetened beverages. We talked to Robert Barnett,
editorial
director of YourTotalHealth and co-author of Volumetrics Weight Control Plan,
and
iVillage nutrition expert, Madelyn Fernstrom, Ph.D.,CNS, about ways
you can cut
back on sugar calories. Because our bodies do not perceive
liquid calories and solid
calories as the same, we still eat the same
amount of food when we consume
sugary drinks, resulting in more total
calories consumed.
Eat Your Juice
If you're thirsty and
craving something sweet and tart, there's a better-for-you
option than
fruit juice. It's fruit. Simple as that. Since it's water-based, fresh
fruit
not only will quench your thirst, but it also will fill you up.
Although fresh fruit does
contain natural sugars, it also provides
vitamins, nutrients and fiber that juice does not.
If you must have
your juice, try lighter or low-sugar alternatives for about half the
calories of regular juice, or dilute regular juice with water. Because
juice can't fill you up,
think of it as just extra calories.
Soda-Pop Snack
Here's a tip for you
pop-o-holics: Consider soda a dessert, or as something extra to
treat
yourself to. Sodas are basically all sugar and high in calories. If you
had one 8-ounce
soda every day, you could gain up to 10 pounds a year.
An easy substitution would
be to switch to diet sodas with zero
calories and zero grams of sugar, but remember
that diet sodas do not
have any nutritional value. Making your own juice spritzer is another
way to get your sweet and bubbly fix. Simply mix a 2 to 1 ratio of
mineral water (or seltzer) and juice.
Tame Ice-Cold Favorites
We all love a
cold glass of iced tea or lemonade when the weather is warm.
Some
homemade recipes of our favorite summer drinks require up to 2 cups of
sugar for a 2-quart pitcher. You can reduce the amount of sugar by only
adding a
teaspoon per 8-ounce glass. The key is not to avoid sugar, but
to train yourself to
be accustomed to less-sweet drinks by decreasing
the "sweetness" factor, whether
you use sugar or even a sweetener with
zero calories.
Exercise Extras
Sports drinks are
refreshing after a long workout, but they can pack a sugary punch.
If
you're working out for an hour or less, ice-cold water is all you need.
For a sports-drink
taste (even though you don't necessarily need one)
try flavored waters, like Propel or G2,
for lower-calorie options. For
longer, high-intensity workouts, high-sugar sports drinks like
Gatorade
are okay to drink because they replace the sugar and salts that you
lose when
you sweat. Sports drinks aren't good for every workout, so
make sure you don't consume
more calories than what you just worked off.
Caffeine Quick-Fix
Sometimes, we all
just need a little extra energy. Some of us rely on energy drinks for
a
jolt of energy. A can of Red Bull contains 113 calories and 27.5 grams
of sugar-that's
almost seven packets of sugar! Although energy drinks
work for an immediate pick-me-up,
you'll only just crash later. Why not
try a natural stimulant, like coffee. Just be sure to
watch how much
sugar you take with your next cup of joe.
A Better Bar Crawl
Fun, fruity drinks
are usually packed with sugar because of the combination of
alcohol and
mixer. And, many restaurants serve drinks like "grande" margaritas
that
are double-even triple-the size of a standard glass. Tonic water is
another
sugary culprit despite its clear disguise. It's just about the
same as drinking a
regular soda. For better bar options, nix the
sugar-attacked drinks and have a light
beer or wine for minimal sugar
consumption.
Water Does Wonders
While your body
perceives liquid calories differently from food calories, water-based
foods can fill you up and help you eat less. Vegetable juices and clear
soups are lower-calorie
"foods" you can drink that help satiate you.
Plain water, however, is still the best
thirst-quencher around with no
hidden calories. Spruce it up with a lime or lemon
or have seltzer, if
you prefer.
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