Trying to Lose excess Weight? - Drinks to Consume all the Day

If you’re looking to lose weight, you probably spend a lot of time thinking about what you're eating, focusing in on consuming more vegetables, fruits, whole grains, legumes, and lean proteins and less processed or high-in-added sugar foods. But you should pay as much attention to the items you choose to drink. There is such thing as the best drinks to help with weight loss goals.

“Weight loss ultimately comes down to burning more calories than you eat,” says registered dietitian and certified personal trainer Gabbi Berkow. “So, to maximize calories from food, we want to minimize our calories from drinks.”

Berkow therefore says to be very mindful of what you're drinking, as items like soda and alcohol are really just “empty calories," she adds. Meaning, they provide calories and sugar, but no beneficial nutrients. The worry is that added sugar in drinks can cause blood sugar to rise and fall, a rollercoaster that can enhance sugar cravings.

• Water
• Green Tea
• Smoothies
• Herbal Tea
• Green Juice
• Coffee
• Apple Cider Vinegar Drinks
• Nut Milk
• Coconut Water
• Kombucha
• Ginger Tea
• Protein Shakes

Artificial sweeteners can be a little risky, too. People who regularly consume artificial sweeteners may also grapple with increased sugar cravings, which can make it harder to stick to a healthy eating plan. What's more, most drinks don’t have fiber in them, so there's not that satiation factor that keeps you full like eating a meal would.

In the end, overconsumption of calorie-containing beverages can counteract efforts to lose weight. But don’t stress—there are definitely some low-cal beverages filled with a host of other health benefits that you can add to your diet. Below are the top 12 RD-approved drinks that can also help you lose weight.

Eh, a little boring right? Not so fast. Water is imperative for losing weight, according to Berkow. “Staying hydrated is also really key for weight loss—and of course health in general. Water is needed for metabolism, circulation, energy, digestion, and every function in your body," she explains. Plus, you've probably heard that it's easy to scramble hunger and thirst signals, and that's true. You might actually be thirsty if you feel hungry. Berkow recommends drinking a full glass of water before eating to properly gauge your appetite. Aim for at least eight cups (64 ounces) a day, and even more if you’ve been super active or sweat a lot. To make it fun, add any sliced fruit you have in the fridge.

Unsweetened green tea has zero calories, and studies have suggested that it can also help speed up your metabolism. “This is because of the caffeine content in the green tea, and also because green tea contains catechins, which are antioxidants that can support fat burning,” says Berkow. Though, some perspective here: You need a calorie deficit to lose weight, so you can't rely on catechin-containing beverages to majorly increase your metabolic rate.

“Smoothies, when done right, are a great option for weight loss, but you have to make sure they are filling enough to be used as a meal or snack replacement,” explains Berkow. “You should also remember they will not keep you as full as solid food would, so be careful not to overdo fruits and sugars.”

Berkow suggests using her formula to create filling and balanced smoothies that have plenty of protein, fiber, unsaturated fat, vitamins, and minerals: Combine at least 20 grams of protein (from protein powder or plain 0% Greek yogurt), one or two fruit servings (e.g. bananas, berries), a handful of spinach or another green of choice, one serving of unsaturated fat (e.g. one to two level tablespoons of nut butter, ¼ avocado, or 1 tablespoon of chia seeds), and one cup of water or non-dairy milk/skim milk for liquid.

“People love herbal teas for a bit of flavor and a non-caffeinated break in the middle of the day,” says Berkow. Depending on the type of tea you choose, it can have different benefits: For instance, lavender and chamomile teas are great for relaxation or peppermint tea can help digestion. Other perks include being low-calorie and hydrating.

Green juice can pack in the vitamins, minerals, and antioxidants, but it doesn’t have the same fiber as eating the vegetables whole, which is why you need to be mindful of the kinds of juices you consume, according to Berkow. That said, a green juice can be a refreshing and hydrating drink when you're aiming to lose weight. “When selecting a green juice, make sure to get ones that contain only vegetables, or are made with one fruit like an apple,” she says. “Those with too many fruits can be really high in sugar and calories, and can actually leave you craving more sugar later on.”

According to Berkow, coffee can be a great option to add to your diet. “Black coffee would be ideal because it doesn’t contain any calories, and caffeine can speed your metabolism a bit,” she says. (Although this metabolic bump isn't enough to cause weight loss on its own.)

“Coffee and tea become high in calories and problematic when tons of sugar and cream or milk are added," says Berkow. Think flavored frappuccinos and lattes. If you take your coffee with sugar and cream or milk, no problem. She recommends a plant-based sugar substitute like stevia or monk fruit, as these won't raise your blood sugar. Stick with a small portion of milk or cream. Oh, and don't forget to drink water, too. It can be easy to sip coffee throughout the day and forget to hydrate with plain H20.

It's tangy and puckery, but many people like to incorporate a little apple cider vinegar (ACV) into a daily drink or sip on a ready-made bottled version, which are easier to find in grocery stores now. “ACV is linked to many health benefits, such as aiding in blood sugar regulation and helping with weight management by enhancing fullness,” explains New York City-based Marissa Meshulam, RD. In addition, raw, unfiltered ACV (the kind where you can see the cloudy-looking 'mother' in the bottle) is a source of probiotics, which can benefit immune and gut health, she says.

Add ACV in water or sparkling water for a zero calorie option, but if that's too powerful and zingy, you can try a bottled ACV drink, just make sure that what you choose doesn't have added sugar or artificial sweeteners.

“Nut milks are super low calorie and depending on the milk you choose, can be a great source of iron, vitamin E, and antioxidants,” says Berkow. If fortified, nut milks also provide calcium and vitamin D. “They’re also lactose-free, gluten-free, and vegan.” Your best option is unsweetened nut milks. Sweetened varieties are loaded with extra sugar.

There's nothing like sipping a fresh coconut on a beach somewhere, right? Okay, you're probably sipping yours from a single-serve box you bought at the store, but that can be just as refreshing, too.

Coconut water is full of electrolytes, which is great to rehydrate the body, says Meshulam. “Coconut water is a good source of vitamin C, magnesium, manganese, and potassium,” she explains. These vitamins and minerals play a role in immunity and collagen production in the skin (vitamin C, we're looking at you), manage blood pressure (hats off you to, potassium), and provide disease-fighting antioxidants (thanks, manganese). Coconut water does contain some sugar though, so be sure to balance out coconut water consumption with regular plain water.

“Kombucha is a fermented tea,” explains Meshulam. “During the fermentation process, health-promoting probiotics are formed, plus it's made from tea, so it contains antioxidants from the tea leaves." However, kombucha naturally contains sugar, so read the label and purchase those that have less than 15 g of sugar per bottle. When poured into a fancy glass, it can make a nice substitute for an alcoholic bev.

Ginger tea is one of several teas that show up on this list. “Ginger is known to ease stomach upset, specifically nausea, and reduce gas/bloating," says Meshulam. That can help you feel good throughout the day. When it comes to weight loss, ginger tea contains almost no calories and can add variety to your drink rotation. Try it as a mid-day sip instead of running out to get a sugary coffee drink as a pick-me-up.

For weight loss, Berkow recommends consuming at least one gram of protein per pound of body weight. That can be a tall order for the day, but protein shakes can help you get there. (Or, at the very least, get your protein intake up if it's lagging.) She recommends a protein drink made from a protein powder (supplying 20 grams of protein) mixed with water, a non-dairy milk, or skim/low-fat milk. However, pre-made protein shakes can also work, provided you examine their calorie and sugar content before sipping. Berkow recommends Core Power Fusion for a dairy option, and Owyn for a non-dairy option.

Weight Loss Recipes: Nutritious and Delicious Meals for a Healthier You

Maintaining a healthy weight is essential for overall well-being, and a balanced diet plays a crucial role in achieving this goal. While exercise is important, the foundation of weight loss lies in consuming nutrient-dense, low-calorie meals that keep you full and energized. This article provides a collection of wholesome, easy-to-prepare weight loss recipes that promote fat loss without compromising on taste.

Breakfast Recipes for Weight Loss

1. Oatmeal with Berries and Chia Seeds Ingredients: - ½ cup rolled oats - 1 cup water or unsweetened almond milk - 1 tbsp chia seeds - ½ cup mixed berries (strawberries, blueberries, raspberries) - 1 tsp honey (optional)

Instructions: 1. Cook oats in water or almond milk until soft. 2. Stir in chia seeds and let sit for 5 minutes. 3. Top with fresh berries and a drizzle of honey.

Benefits: Oats are high in fiber, which aids digestion and keeps you full longer. Berries provide antioxidants, while chia seeds add protein and healthy fats.

2. Avocado and Egg Toast Ingredients: - 1 slice whole-grain bread - ½ avocado, mashed - 1 boiled or poached egg - Pinch of salt and black pepper - Red pepper flakes (optional)

Instructions: 1. Toast the bread until crisp. 2. Spread mashed avocado on top. 3. Add the egg and season with salt, pepper, and red pepper flakes.

Benefits: Avocados contain healthy fats that support metabolism, while eggs provide high-quality protein to reduce cravings.

Lunch Recipes for Weight Loss

3. Grilled Chicken and Quinoa Salad Ingredients: - 1 grilled chicken breast, sliced - ½ cup cooked quinoa - 1 cup mixed greens (spinach, arugula, kale) - ¼ cup cherry tomatoes, halved - ¼ cucumber, diced - 1 tbsp olive oil - 1 tbsp lemon juice

Instructions: 1. Combine quinoa, greens, tomatoes, and cucumber in a bowl. 2. Top with grilled chicken. 3. Drizzle with olive oil and lemon juice.

Benefits: Quinoa is a complete protein, and chicken provides lean protein to support muscle maintenance during weight loss.

4. Lentil and Vegetable Soup Ingredients: - 1 cup lentils, rinsed - 1 carrot, chopped - 1 celery stalk, chopped - ½ onion, diced - 2 garlic cloves, minced - 4 cups vegetable broth - 1 tsp cumin - Salt and pepper to taste

Instructions: 1. Sauté onion, garlic, carrot, and celery in a pot. 2. Add lentils, broth, and seasoning. 3. Simmer for 25-30 minutes until lentils are tender.

Benefits: Lentils are rich in fiber and plant-based protein, making this soup filling and low in calories.

Dinner Recipes for Weight Loss

5. Baked Salmon with Roasted Vegetables Ingredients: - 1 salmon fillet - 1 cup broccoli florets - ½ bell pepper, sliced - 1 tbsp olive oil - ½ tsp garlic powder - ½ tsp paprika - Salt and pepper to taste

Instructions: 1. Preheat oven to 375°F (190°C). 2. Place salmon and vegetables on a baking sheet. 3. Drizzle with olive oil and seasonings. 4. Bake for 20 minutes.

Benefits: Salmon is rich in omega-3 fatty acids, which support fat metabolism, while vegetables add fiber and essential nutrients.

6. Zucchini Noodles with Turkey Meatballs Ingredients: - 2 zucchinis, spiralized - ½ lb ground turkey - 1 egg - ¼ cup breadcrumbs - 1 tsp Italian seasoning - ½ cup marinara sauce

Instructions: 1. Mix turkey, egg, breadcrumbs, and seasoning to form meatballs. 2. Bake at 400°F (200°C) for 15 minutes. 3. Sauté zucchini noodles lightly and top with meatballs and marinara.

Benefits: Zucchini is low in carbs, and turkey provides lean protein, making this a light yet satisfying meal.

Snack Recipes for Weight Loss

7. Greek Yogurt with Nuts and Seeds Ingredients: - ½ cup plain Greek yogurt - 1 tbsp almonds, chopped - 1 tbsp pumpkin seeds - ½ tsp cinnamon

Instructions: 1. Mix yogurt with nuts and seeds. 2. Sprinkle cinnamon on top.

Benefits: Greek yogurt is high in protein, and nuts provide healthy fats to curb hunger.

8. Hummus and Veggie Sticks Ingredients: - ½ cup hummus - 1 carrot, sliced - 1 cucumber, sliced - 1 bell pepper, sliced

Instructions: 1. Serve hummus with fresh vegetable sticks.

Benefits: Hummus is a protein-rich dip, and vegetables add fiber and vitamins.

Conclusion

Weight loss does not mean sacrificing flavor or satisfaction. By incorporating these nutrient-packed recipes into your diet, you can enjoy delicious meals while working toward your health goals. Consistency, portion control, and mindful eating are key to sustainable weight loss. With these recipes, you can create a balanced meal plan that supports your journey to a healthier lifestyle.