Alcoholic Consumption: One Drink Accelerates Fat Burning
Struggling to shed those pesky pounds, even though you're watching what you eat and exercising like a champ? You might want to take a closer look at what you're drinking.
I know it sounds too simple, but the culprit could be the sugary drinks that you think are harmless. After all, you're already making tough choices with your meals, so a can of soda or a glass of iced tea or fruit juice in moderation can't possibly hurt, right?
Wrong.
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Even if you think you're carefully managing your sugar intake by opting for natural juices and lemonades instead of soda, you're still consuming around 20 grams of sugar and 80 calories in every can, bottle, or cup. And don't forget about the sneaky sugar content in protein powders.
The thing about sugar-laden drinks is that not only do they cause weight gain, but they also put you at greater risk for serious health issues like type 2 diabetes, heart disease, stroke, and cancer.
That's because your body reacts differently to liquid calories than solid food calories. When you eat your calories, it triggers a feeling of fullness and contentment. However, the response is noticeably absent when consuming liquid calories, so you continue to drink more.
The end result? Your daily calorie and sugar intake skyrockets, while your health and vitality decline.
So, What's the Solution?
First things first – ditch the artificial sweeteners. Drinking diet drinks may seem like the healthier option, but they actually increase your risk of heart problems, diabetes, metabolic syndrome, high blood pressure, and strokes. And let's not even start on the potential dangers of sugar substitutes.
Instead, opt for water.
Don't think that choosing water means a life of boring beverages, though. A recent study published in the journal Nutrients discovered that replacing just one sugary drink per day with a glass of water significantly improved overall health and weight.
Researchers from Virginia Tech University analyzed health surveys from over 19,000 adults and found that people who swapped out one sugary beverage for an eight-ounce glass of water daily reduced their daily calorie intake by a considerable amount. They went from deriving 17% of their daily calories from beverages to getting 11% of their calories from beverages, which brings them much closer to the recommended 10%.
Cutting out one sugary drink per day also had other positive effects on the study participants. According to their Healthy Beverage Index scores, they were less likely to be obese and more likely to have healthy cholesterol and blood pressure levels.
And this isn't the first study to highlight the benefits of cutting back on liquid calories. Earlier research from Harvard researchers showed that women who upped their daily consumption of sugary drinks from one per week to one per day experienced weight gain and an increased risk of developing type 2 diabetes over an eight-year study period.
If you're serious about your health and weight loss, it's best to swap out all sugary drinks for water. Starting with one per day is a good beginning, though. To keep your beverage options interesting, consider:
- Sparkling flavored water
- Mineral water
- Fruit-infused water
- Add a lemon slice
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- Despite adhering to a health-and-wellness lifestyle by following a healthy diet and engaging in fitness-and-exercise, it's important to remember that sugary drinks can sabotage weight-management efforts.
- It's a misconception that natural drinks like juices and lemonades are harmless when consumed in moderation, as they still contain significant amounts of sugar and calories that can contribute to weight gain and health issues.
- Instead of relying on artificial sweeteners or limited beverage options, the solution lies in opting for plain water, which can help manage calorie intake, improve overall health, and aid in weight loss.
