Are you someone who works hard to lose weight? Then you probably pay close attention to the types of food you eat and the amounts of it. But do you also think about what you drink during the day? A mistake that many of us make is that, while we think about the calories we get from food, we don't think much about the calories we add to our bodies from drinks. But the calories we add to our bodies without realizing it can completely sabotage your weight loss efforts.
Simply put, what are these calories?
Okay, let's first understand what a calorie is. A calorie is a unit of energy. It's like using meters to measure distance and kilograms to measure weight. Everything we eat and drink gives our bodies energy. This energy is what our bodies use to breathe, to beat our hearts, to walk, to run, to think, to do everything.
Now here's the problem. If we eat more calories than we need in a day, our body stores that extra energy as fat. This accumulation over time causes our body weight to increase, which means we get bigger. Therefore, to maintain a healthy weight, it is very important to maintain a balance between the number of calories we eat and the number of calories we burn each day.
Remember, the calories in drinks are called "empty calories." This means that while they provide energy to the body, they provide very little in the way of essential nutrients like vitamins and minerals.
The hidden calories in the things we drink all the time
Now let's take a look at the approximate calorie count of some of the drinks we drink every day. These numbers may vary slightly from brand to brand, but this should give you a good idea.
| Drink Type | Serving Size | Approximate Calories (Approx. Calories) |
|---|---|---|
| Sugary carbonated drinks (Soda) | 355 ml (12 oz) | 124 - 189 |
| Sugar-free carbonated drinks (Diet Soda) | 355 ml (12 oz) | 0 - 7 |
| Bottled Sweet Tea | 355 ml (12 oz) | 129 - 143 |
| Unsweetened Tea | 355 ml (12 oz) | 4 |
| Fruit drinks and milk | ||
| Orange juice (sugar-free) | 355 ml (12 oz) | 157 - 168 |
| Apple juice (sugar-free) | 355 ml (12 oz) | 169 - 175 |
| Whole Milk | 355 ml (12 oz) | 220 |
| Skim Milk | 355 ml (12 oz) | 125 |
| Soy Milk | 355 ml (12 oz) | 147 - 191 |
| Types of coffee | ||
| Black Coffee | 355 ml (12 oz) | 0 - 4 |
| Coffee with Cream | 355 ml (12 oz) | 39 - 43 |
| Latte (with non-fat milk) | 355 ml (12 oz) | 69 |
| Special drinks and alcohol | ||
| Sports Drink | 355 ml (12 oz) | 94 |
| Energy Drink | 1 can (245 ml) | 105 - 112 |
| Beer | 355 ml (12 oz) | 155 |
| Wine | 150 ml (5 oz) | 122 - 125 |
How are high-calorie drinks harmful to health?
Continuing to consume such high-calorie drinks can affect your health in many ways.
1. Weight gain and obesity
This is the main and most obvious effect. Imagine, if you drink a bottle of sugary soda a day, that alone adds about 150 calories to your body. If you don't burn those calories, you'll add more than 1,000 calories in a week, and more than 4,500 calories in a month. This is a direct cause of your weight gain.
2. Risk of developing Type 2 Diabetes
Regular consumption of sugary drinks significantly increases the risk of developing type 2 diabetes. These drinks cause a sudden spike in blood sugar levels, which over time can lead to insulin resistance in the body.
3. Risk of heart disease
Excessive calorie and sugar consumption can lead to increased levels of harmful fats (triglycerides) in the blood, high blood pressure, and an increased risk of heart disease.
4. Tooth decay
Sugary and acidic drinks can weaken tooth enamel, leading to tooth decay and other dental problems.
So, what should we do to stay healthy?
Don't be afraid to hear these things. If you add a few small changes to your daily routine, you can easily avoid these risks.
- Water is your best friend: The best, healthiest, and calorie-free drink to quench your thirst is pure water. Make it a habit to drink enough water a day. If you are bored of drinking plain water, you can add a slice of lime, a slice of cucumber, or a few mint leaves to make it more palatable.
- Drink tea and coffee without sugar: Even a teaspoon of sugar in your cup of tea or coffee adds a lot of calories. Reduce sugar as much as possible, or get used to drinking it without sugar.
- Read the label: Make it a habit to read the label of bottled drinks you buy from the store. Pay special attention to the sugar content and calorie count .
- Switch to fresh fruit juices: Instead of packaged fruit drinks, make your own fresh fruit juices at home without adding sugar. However, since fruit juices also contain natural sugar and calories, it is important to drink them in moderation.
- Be careful with alcohol: Alcohol also contains a significant amount of calories, so limiting alcohol consumption is beneficial for weight management and overall health.
If you have any concerns or doubts about your weight, diet, or conditions such as diabetes, it is best to consult your family doctor (GP) for advice.
Take-Home Message
- When managing your weight, it's important to be mindful of what you eat as well as what you drink.
- The best and healthiest drink to quench thirst is pure water. It contains no calories.
- When buying bottled or packaged drinks, read the label and be aware of the sugar and calorie content.
- Instead of sugary drinks, choose alternatives such as unsweetened tea, black coffee, or homemade fruit juice (without sugar).
- Small changes can make a big difference. Small healthy choices made every day can be a big investment in your health in the long run.
- If you have any concerns about your diet or health, talk to your doctor.
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