Apart from food, drinks also affect the weight loss process. What you drink accounts for 18 percent of total calories per day, according to the USDA. This means that there are about 483 additional calories to the daily diet if you drink without control.
Not only the type of drink chosen but also the time to drink it needs to be considered.
To help, here are healthy drinking habits for weight loss as reported by eatthis.com.
Diet drinks are lower in sugar and calories, but they are not a weight loss solution. If you are used to drinking regular soda, diet soda is not a good option for weight loss.
According to a study by the American Journal of Public Health, says that 1 in 5 American adults who are overweight and obese consume diet drinks.
After analysis, the researchers found that these overweight and obese diet soda drinkers actually consumed significantly more calories per day (88 calories and 194 calories, respectively), compared to the sugary soda drinkers.
Although the results do not mean that diet soda is the cause of weight gain, the researchers suggest not only switching but also reducing sodas that increase calorie intake.
- Drink a few glasses before eating
A study published in the journal Obesity shows that it is good to drink several glasses of water before eating. The study found obese people who drank two glasses of water before mealtime lost an average of 9.5 pounds or 4.3 kilograms over 12 weeks. - Eat a protein shake before bed
Protein is important for muscle building. There is growing evidence that when you exercise frequently, consuming protein shakes (or snacks) before bed can help your muscles get stronger and bigger than those who skip protein before bed. That’s because muscle uses more energy than fat at rest, the more muscle you have, the more calories you can burn. - Drink green tea in the morning
Whether you want to prolong your life or lose weight, green tea must be one of your favorite drinks.
A meta-analysis of the International Journal of Obesity looked at the results of 11 studies and found a significant association between drinking green tea and losing and maintaining weight loss.
Researchers believe green tea’s weight loss benefits can be attributed to its caffeine content and high concentration of a group of powerful antioxidants known as catechins.
- Drink a weight loss smoothie
The average American consumes 365 calories for breakfast and 597 calories for lunch. Combined, those two meals total of 962 calories.
If you can replace breakfast with a healthy smoothie, you will save at least 400 calories, the number of calories experts recommend reducing per day if you want to lose weight.
Healthy smoothies for weight loss include filling macronutrients such as protein (protein powder, Greek yogurt), fiber (spinach, flaxseeds, chia seeds), and healthy fats (peanut butter, avocado), and fruits rich in antioxidants and alternatives. milk in moderation. - Limit alcohol
Maintaining a moderate intake of wine can help prevent weight gain in the long term. An Archives of Internal Medicine study tracked the alcohol consumption habits of more than 19,000 American women over 13 years. Researchers found that when women with healthy BMIs consumed 1-2 glasses of wine per day, they actually gained less weight over the course of a decade than women who drank no alcohol at all.
The researchers concluded that women tended to drink alcohol as a substitute for other calories.
- Drink enough fluids
One of the most important drinking habits for weight loss is to drink enough fluids to keep you hydrated. About 60 percent of the body is made up of water, so it’s no surprise that water is essential for several bodily functions, such as carrying nutrients to cells, regulating body temperature, and protecting organs and tissues.
Among participants in the Annals of Family Medicine study, those who were less hydrated were more likely to have a higher body mass index (BMI) than those who were adequately hydrated. - Drink black coffee
Many people consume coffee with additives such as sugar, cream, and sugar substitutes. These ingredients add up to an extra 69 calories per day, about 60 percent of these calories coming from sugar.
