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When it comes to weight loss, most dieters focus on what they eat—not what they drink. Now, experts recommend that you reconsider your drink to start your weight loss and maintain a healthy weight in the long term.

Over the past few decades, beverage calories in the typical American diet have increased. In a national survey, adults consume 425 calories from beverages per day, while children consume approximately 474 calories from beverages per day. This is about 20% of our daily calories.

Perhaps worse, beverages account for about one-third of the added sugar we consume. Not only is added sugar associated with many chronic diseases, but a beverage full of empty calories will not trigger a feeling of fullness like the exact same number of calories in food. This makes it difficult to control your total calories and weight.

Read on to find out the best sips, to help you lose weight and maintain weight by rethinking what you drink, and for more information on how to eat healthy, don’t miss the 7 healthiest foods you eat right now.

If you want to lose weight and maintain weight, you can start by reducing your intake of added sugars. One of the best starting points is to reduce sugary drinks. To do this, focus on drinking more bottled, tap, or filtered water. This is one of the easiest ways to reduce calorie intake without increasing hunger or appetite.

Replacing a 12-ounce (140 calorie) cola with water every day will reduce your diet by about 50,000 calories and more than 60 cups of sugar in a year! Drinking water and other zero-calorie beverages (and of course a healthy diet and exercise) are effective strategies to lose weight faster.

For example, a study of 48 overweight adults showed that in a 12-week study, those who drank about two glasses of water before each meal and followed a calorie-controlled diet lost about 5 pounds compared to dieters who did not drink water. Before eating.

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Stepping on the brakes while drinking is a good strategy to help you lose weight and maintain a healthy weight. In one study, study participants who were asked to abstain from alcohol in a long-term diet and lifestyle study lost about twice the weight of alcohol drinkers after four years of intervention.

There are many reasons why drinking often leads to weight gain. Most importantly, beer, wine and spirits are high in calories. Ethanol (the main component of alcohol) provides 7.1 calories per gram, while protein and carbohydrates provide 4 calories per gram, and fat provides 9 calories per gram.

In popular alcoholic beverages, calories increase rapidly: a 12-ounce can of beer has about 150 calories (or 100 calories in the case of light beer), a glass of wine has about 125 calories, and a bottle of 1.5 ounces Distilled spirits can be found everywhere between 100 and 115 calories. If you drink a few cups every night, you can add more than 1,500 calories per week!

In addition to being rich in calories, the ethanol in adult beverages can stimulate your appetite, weaken your determination to eat a healthy diet, and increase your cravings for high-calorie, pleasurable foods. No wonder after a few glasses of wine, you eat cheesy pizza face down, or you crave fast food. Drunken snacks even have a common name-drunchies.

Read more: 9 ways to eliminate hunger and lose weight now

Another great weight loss drink is tea. Certain types of tea can not only promote metabolism, but the healthy plant compounds in tea can also promote health. The flavonoids in tea help reduce the risk of heart disease, stroke, high blood pressure, certain types of cancer and type 2 diabetes.

Preliminary studies have shown that tea flavonoids can help increase metabolic rate, increase fat oxidation, and improve blood sugar and insulin activity. The catechins and caffeine in tea can also promote metabolism, help you burn more calories and maintain a healthy weight. Multiple studies on green tea, black tea, and oolong tea have shown that people who drink tea have a lower BMI compared to people who do not drink tea.

Related: The final verdict on drinking tea to lose weight

Like regular tea, black coffee naturally contains no calories and no added sugar or carbohydrates. But its low calorie is not the only reason coffee can lose weight-the caffeine in coffee can help increase metabolism, help the body burn more calories, and help you maintain a healthy weight. A large population study showed that people who reported drinking more coffee were more successful in maintaining a healthy weight than people who reported drinking less or no coffee.

How does your cup of Joe help you lose weight? Some studies have shown that coffee may suppress your appetite and suppress appetite, increase exercise capacity and fat burning, making it easier for you to achieve your health goals. In fact, a small study on drinking coffee before exercise showed that when subjects drank coffee instead of hot water before exercise, fat burning and energy output increased.

Don't drink these drinks often!

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