A staggering percentage of the world’s population has a drinking problem. We’re not talking specifically about alcoholic beverages. The drinking problem we’re referring to pertains to the excessive consumption of sugar-sweetened beverages like soda, fruit juices, and sports drinks that add hundreds of calories to your diet without providing any nutritional value. Those calories may not seem like a big deal to you, but if you’re trying to lose weight, you must not lose sight of those liquid calories if you want to achieve your fitness goals. Replacing those unhealthy beverages with low-calorie drinks is a smart way to boost your weight-loss efforts.
Here are 4 healthy and tasty drinks you can enjoy and still lose weight.
1. Fruit-Infused Water
Increasing your water intake is one of the easiest, most effective ways to improve your overall health and reduce your waistline. Not only can it keep you full for longer between meals, but water can also increase the number of calories you burn and improve your digestion. According to a 2008 study conducted on 173 obese women aging between 25-50 years, replacing sugary drinks with water can promote weight loss, independent from diet and exercise. If you’re tired of the bland taste of plain water -or lack thereof – try mixing in frozen grapes, cucumber slices, mint leaves, lime wedges, orange slices, grated ginger, or blueberries to add color and flavor to your water. Swapping out high-calorie beverages for fruit-infused water is a smart way to cur your calorie intake and suppress your appetite.
2. Green Tea
There’s a reason why green tea is often associated with fitness and health. The high amounts of powerful antioxidants and nutrients found in green tea regulate blood pressure and reduce the risk of heart disease, diabetes, and several types of cancer. Moreover, green tea is one of the best intermittent fasting drinks that you can safely drink during your fasting window. A cup of green tea contains between 24-40 mg of caffeine, which is a natural metabolism booster and fat burner.
Studies show that those who drank a high concentration of green tea lost up to 7.7 pounds (3.5 kg) more than those who didn’t. However, it’s important to note that these benefits are only found in quality green teas that contain high amounts of catechins, a powerful type of natural antioxidants. Green tea has a bolder, more bitter taste than other types of tea, and its natural earthly flavor is quite soothing. But, you can still add fresh mint leaves or lemon slices to your cup to enhance its flavor and aroma.
3. Ginger Tea
Ginger isn’t just used to add flavor to dishes or treat various conditions such as nausea, colds, PMS, and arthritis; several studies suggest that this flavorful spice can also promote weight loss. Adding ginger powder to your tea can increase your HDL cholesterol levels, suppress your appetite, and boost your metabolism. This powerful root can also reverse many of the symptoms that may be keeping you from losing weight. Thanks to its high antioxidant content and anti-inflammatory properties, ginger can help prevent cardiovascular disease, regulate glucose levels, and reduce bad cholesterol. Research also suggests that drinking ginger tea before meals can increase satiety, consequently reducing the number of calories you consume.
4. Coffee
You don’t have to give up your morning cup of Joe to achieve your weight-loss goals. The caffeine found in coffee doesn’t just boost energy levels and lift our mood; it also suppresses our appetite and reduces our calorie intake. A study conducted on 33 overweight adults has found that those who drank coffee with 6 mg of caffeine for each kilogram of body weight consumed fewer calories than those who drank less or no java. Coffee also contains theophylline, theobromine, and chlorogenic acid, three compounds that can boost metabolism and stimulate fat burning.
Coffee drinkers have an easier time managing their weight in the long run, as well. A study involving over 2,600 subjects has shown that those who drank caffeinated beverages were more successful in keeping the extra weight off than those who consumed less or no caffeine. While your morning coffee may help you slim down, it’s important to note that too much caffeine can negatively impact your body. The recommended caffeine dose for healthy adults is 400 mg (between 2-2.5 cups of brewed coffee).
These low-calorie drinks can help you control your cravings, boost your metabolism, and stabilize your glucose levels, all of which will support your weight-loss efforts. Other beverages, such as protein shakes, coconut water, black tea, and grapefruit juice, can also help suppress your appetite and provide a boost of nutrients and antioxidants that will improve your health and help you lose weight. However, it’s important to note that these drinks are not miracle brews. They will not help you lose weight overnight, but when paired with a balanced diet and a solid workout routine, they will help you shed those stubborn pounds quickly and effectively.