Your Food & Beverages
are Important in Weight Loss
Here are some Drink that bloat and work against you and  
your weight loss!
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Danger Drinks and Healthy Alternatives
Healthy Eating Goes Beyond the Food You Eat
There's more to weight loss than watching what you eat. The beverages
you drink will also affect your progress. Are you sabotaging your diet by
drinking unhealthful things? Be sure to see # 3

Below are some "danger" drinks, along with healthier alternatives that will
help you get your beverage fix for fewer calories (and better nutrition).

Danger Drink #1: Soda
Sometimes our bodies crave sugar. Some people answer that craving by
guzzling soda instead of choosing a healthier alternative. Sugar is one of
the main reasons soda is unhealthy (and caloric), especially when you are
trying to lose weight. It’s filled with empty calories. On average, a 12-ounce
serving contains more than 110 calories and 8-10 teaspoons of sugar!
Another problem is caffeine, which acts as a diuretic, serving to dehydrate
the body. Even diet sodas can adversely affect weight loss; the artificial
sweeteners can leave you craving more sweets, which may sabotage your
efforts to eat healthier.  As well as the other man made ingredients that is
hard for the body to break down.
Rescue Drink: Seltzer or carbonated water
Instead of soda, try something that still has the refreshing carbonation you
love but no added sweeteners. Swap out soda for seltzer water or flavored
carbonated water and a slice of lemon or lime. This drink will help rehydrate
you and not leave your taste buds asking for more sugar.
Danger Drink #2: Fancy coffees
Believe it or not, your cup of coffee does offer some health benefits. When
adults consume coffee in moderation—and don't load it with sugar and
cream—they can help decrease their risk of high blood pressure, diabetes,
cancer, and more. But, when your coffee of choice is a caramel
cappuccino, more than just a few calories sneak into your daily calorie
allowance. Even a seemingly innocent blended iced coffee can have almost
300-400 calories—and that's one of the lower-calorie coffee drinks. Fancy
coffee drinks are a prime example of how liquid calories can stack up.
If you start your day with a regular cup of coffee, be careful about how you
dress it up. Sugar and creamers are not calorie free, so use as little as
possible. If you take your coffee with three sugars and two creamers, you're
adding about 100 calories and 3.5 grams of fat.
Rescue Drink: Plain coffee
Enjoying coffee in moderation (no more than two cups a day) can be part of
a healthy diet. Try a low fat or fat-free creamer to add a satisfying
creaminess to your morning java. Slowly taper your use of sugar and cream
and go for flavored coffee beans to add taste without calories. Adjusting
your taste buds might take some time, but it's worth it.
Danger Drink #3: Alcohol
Alcohol and Weight Loss
Yes, I Made this one stand out!!!
Alcohol and weight loss are enemies
Alcohol is metabolized differently than other foods and beverages. Under
normal conditions, your body gets its energy from the calories in
carbohydrates, fats and proteins that need to be slowly digested in the
stomach—but not when alcohol is present. When alcohol is consumed, it
gets special privileges and needs no digestion. The alcohol molecules
diffuse through the stomach wall as soon as they arrive and can reach the
brain and liver in minutes. This reaction is slightly slowed when there is also
food in your system, but as soon as the mixed contents enter the small
intestine, the alcohol grabs first place and is absorbed quickly. The alcohol
then arrives at the liver for processing. The liver places all of its attention
on the alcohol. Therefore, the carbohydrates (glucose) and dietary fats are
just changed into body fat, waiting to be carried away for permanent fat
storage in the body.

Alcohol is a diuretic, meaning that it causes water loss and dehydration.
Along with this water loss you lose important minerals, such as magnesium,
potassium, calcium and zinc. These minerals are vital to the maintenance of
fluid balance, chemical reactions, and muscle contraction and relaxation.

Alcohol contains 7 calories per gram and offers NO nutritional value. It only
adds empty calories to your diet. Why not spend your calorie budget on
something healthier?

Alcohol affects your body in other negative ways. Drinking might help
induce sleep, but the sleep you get isn't very deep. Ultimately, as a result,
you get less rest. Alcohol can also increase the amount of acid that your
stomach produces, causing your stomach lining to become inflamed. Over
time, excessive alcohol use can lead to serious health problems, including
stomach ulcers, liver disease, and heart troubles.

Alcohol lowers your inhibitions, which is detrimental to your diet plans.
Alcohol actually stimulates your appetite. While you might be full from a
comparable amount of calories from food, several drinks might not fill you
up. Research shows if you drink before or during a meal, both your
inhibitions and willpower are reduced. In this state, you are more likely to
overeat—especially greasy or fried foods—which can add to your waistline.
To avoid this, wait to order that drink until you're done with your meal.

Many foods that accompany drinking (peanuts, pretzels, chips) are salty,
which can make you thirsty, encouraging you to drink even more. To avoid
over drinking, sip on a glass of water in between each alcoholic beverage.

Skipping a meal to save your calories for drinks later is a bad idea. Many
drinkers know they'll be having some alcohol later, whether going to a bar,
party, or just kicking back at home. Knowing that drinking entails extra
calories, it may be tempting to "bank" some calories by skipping a meal or
two. This is a bad move. If you come to the bar hungry, you are even more
likely to munch on the snacks, and drinking on an empty stomach enhances
the negative effects of alcohol. If you're planning on drinking later, eat a
healthy meal first. You'll feel fuller, which will stop you from over drinking. If
you are worried about night out with friends, include an extra 30 minutes of
exercise to balance your calories—instead of skipping a meal.

What are more important, calories or carbs? You might think that drinking
liquor is more diet-friendly because it has no carbohydrates, while both
wine and beer do contain carbs. But dieters need to watch calories, and
liquor only has a few calories less than beer or wine. Plus, it is often mixed
with other drinks, adding even more empty calories. Hard liquor contains
around 100 calories per shot, so adding a mixer increases calories even
more. If you are going to mix liquor with anything, opt for a diet or club
soda, instead of fruit juice or regular soda. Sweeter drinks, whether liquor
or wine, tend to have more sugar, and therefore more calories. In that
respect, dry wines usually have fewer calories than sweet wines.

Danger Drink #4: Whole milk
Milk is a nutrient-rich beverage, but the full-fat versions are high in calories
and fat. Whole milk, which is often labeled "Vitamin A & D milk," measures in
at 147 calories per cup compared with 91 calories for skim milk. While
whole milk is creamy and delicious, you can get the same health benefits
with far fewer calories. Before you down your three cups a day, consider
lighter versions.  Watch the sugar in milk. There are milk sugars. Many
people send their kids off to school on cereal, but forget the sugar in the
milk. Add it up.  

Rescue Drink: Skim milk or low-fat milk
Skim and low-fat milks are lower in calories than whole milk and still offer
the same amounts of essential vitamins and minerals. If you don't like the
taste of cow's milk (or can't tolerate it), choose low-calorie chocolate milk or
a calcium-fortified non-dairy milk, such as soy, rice or almond milk.
Tracy's Personal Training &
Boot Camps
in Huntington Beach, California
714-843-9002