How would you like to lose 5 pounds in six months? That may not sound like much, but you could potentially lose 10 pounds in a year.
The real news is that you have to do only one thing -- give up drinking sugary soft drinks and replace those beverages with water or diet sodas. According to findings reported in the American Journal of Clinical Nutrition, the single act of ditching soda and drinking water or other calorie-free beverages can slowly but surely help fight the battle of the bulge.
Researchers at the University of North Carolina at Chapel Hill tested that theory on a group of 318 overweight adults who, on average, had been consuming nearly 300 calories in liquids per day. Twenty percent of the participants shed 5 percent of their starting weight, which is considered clinically significant because other health indicators such as blood pressure improved.
Dietitian Toby Smithson, spokeswoman for the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) and founder of the website www.diabeteseveryday.com, said people often ignore the impact of liquid calories. “We always say ‘don’t drink your calories,’ and when I have clients keep a diet record, they often forget to write down the beverages,” Smithson said.
What’s a few sips of sweet tea or cola to quench your thirst throughout the day?
Dr. Richard Mattes, a Purdue University professor of nutrition, said it can add up quickly: “Government surveys reveal that beverages make up nearly 20 percent of daily caloric intake.” And that percentage does not even include alcoholic beverages, so it’s wise to think before you drink to control calorie intake.
Making matters even murkier: New research by Mattes published in the same issue of the American Journal of Clinical Nutrition found that liquids aren’t as satisfying as solid foods. Subjects given 300-calorie servings of apple juice and fresh whole apple reported that the apples were more filling than the juice.
Mattes said, “We don’t know if drinking your calories will prompt you to consume more to feel more satisfied, but it’s clear that the act of chewing on the apples contributed more to satiety.”
Think about your drink
Water's the winner: Water is, of course, calorie-free. If the lack of flavor is a bit boring, add a slice of lemon or splash of fruit juice to make your own flavored water. Bottled flavored waters are a good choice in carbonated or still varieties. Make sure to read the nutrition facts label to choose one with less than 20 calories per 8-ounce serving.
Coffee or tea? Calorie-free all by themselves, coffee and tea gain weight when you add sugar and cream. Choose nonfat or low-fat milk and watch the sugar and honey factor. And even though pitchers of free-flowing super-sugary sweet tea are a Southern institution, why not update tradition and ask for a customized mix? Try 90 percent unsweetened and 10 percent sweet tea in your glass. You'll save hundreds of calories, and you still get a hit of sweet tea taste. Most servers come to the table holding both pitchers anyway. At fast-food places where they send you with your empty cup to the beverage station, I add a splash of lemonade to the unsweetened ice tea.
Soft drinks: Count about 150 calories (depending on brand) for a 12-ounce can of soda. Diet drinks are calorie-free. There are no nutrients in either choice. If you're a soft drink fan and drink more than three cans a day -- or drive around with a 36-ounce jumbo soda in your car -- you can cut 450 calories a day when substituting the diet version.
Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” Email her at carolyn@carolynoneil.com.
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