With the US obesity rate now over 65% (yes, that is 2 out of 3 people) we are commonly asked at Positive Motion about weight loss and easy ways to shed a few pounds. The reason we have gained weight as Americans at this alarming rate is that we don’t eat, drink, or exercise like we did 100 years ago. If we bring our lives back to the basics it can be easier to lose weight than you might imagine. I will teach you one “trick” right now.

A recent study in the American Journal of Clinical Nutrition found that 37 percent of our total daily liquid calories came from sugar-sweetened drinks. And on average Americans suck down 400 calories in the form of liquids per day. Given that females need around 1,500 calories to maintain their weight per day (males need 1,800 calories), you can see that most Americans are getting almost one third of their daily caloric intake from drinks.

A simple and effortless way to lose nearly one pound of fat per week (one pound of fat = 3,500 calories) is to drink zero calorie beverages. I’m not talking about soft drinks sweetened with artificial sweeteners. Those sweeteners have been shown in numerous studies, including a recent study out of Purdue, to cause you to crave sugars and calorie-rich foods, which in the long term add to your waistline.

I’m talking about zero calorie drinks that are fun. That taste great. Ones help your body to be vibrant and energized. And that help your skin feel moisturized and smooth.

“Is there such a beverage?” you ask. There are many of them, many more than I have listed below. But the ideas below will give you a starting point.

Tea

In most of the rest of the world, tea, in its many forms is the most popular beverage after water. Here in the USA, soda and juice are king. We can see where that has gotten us. Tea, unless sweetened, is zero calorie and has many health benefits. In fact, green tea (the active ingredient EGCG) has been shown to reduce your risks of certain cancers and help speed up your metabolism. Herbal teas come in hundreds of different varieties and they are caffeine-free and wonderful on a cold winter morning. You can also make them iced tea easily in the summer for a tasty treat. Check out the tea section at your local market and try a flavor that sounds appealing.

Coffee

Coffee, when not served as a Starbucks Venti Carmel Macchiato with whip (330 calories), is a tasty no calorie drink with many health benefits. If you need to sweeten your coffee then try Stevia or Truvia. At our office in Los Gatos we have many different flavors of liquid Stevia drops. My favorites to add to coffee are Vanilla Crème, Chocolate, and Cinnamon. They are all natural (stevia is an herb like oregano, but instead of being savory it is sweet) and it has zero calories.

Water

“But I don’t like the taste of water.” That isn’t an excuse anymore. There are so many different options with water these days that not liking the taste just is not going fly. Water is probably the most vital nutrient in your body and everything works better when you are hydrated. Your skin looks better. Your digestion and bowel movements are better. You are mentally sharper. The list goes on and on. What can you do to make water more fun? Try a few of the many different sparkling waters. Add flavored Stevia drops to your sparkling water. I personally like to add unsweetened cranberry juice (just a hint for color and taste) to filtered water with a squeeze of fresh lemon and a few drops of unflavored stevia. It is fun to look at and tastes refreshing. Calories: under 15.

Drinks to enjoy sparingly

Alcohol

Beer, wine, and mixed drinks can be fun, but they are loaded with calories. If you are enjoying a glass of beer or wine each night to unwind, you are adding a lot of calories to your daily intake. If you enjoy alcohol, by all means you should imbibe a few drinks at special occasions. It is when every night becomes a special occasion that alcohol can make losing weight a battle we can’t win.

Juice

“It if comes from nature it must be healthy for us, right?” Juice is certainly healthy. But it is packed with sugar and calories. You would never sit down and eat 16 oranges. But you could easily drink the juice from that many oranges at breakfast. Juice should be consumed like a treat on special occasions. If you are drinking juice every day during one or more meals you are significantly increasing the calories you get from liquids each day.

Sizing

In the USA we invented the Big Gulp and unlimited soda refills at restaurants. And Starbucks had to create a new larger size for American’s: the Trenta. We somehow feel that if we get the largest size we are getting a bargain. All we are getting is obese.

One easy way to lose weight without much effort is to downsize your portions. Simply order the next smaller size each time you order out. If you usually order a Venti drink from Starbucks, get a Grande. You will still be just as happy with your tasty drink. You will save money. Your drink will still be hot when you drink the last bit. And… you will be consuming less calories.

After a few weeks at the Grande size, try ordering a Tall size (the small size for those of you that don’t speak Starbucks). You are still enjoying your favorite drink, but you are helping your wallet and your waistline.

We teach these lessons and much more every week at Positive Motion Health in Los Gatos during our 28 Days to Health classes and in one-on-one nutritional consults with patients. We would love the opportunity to help you or someone you love “Get Healthy and Feel Better.”