The Reality-Checked Diet -- Week 6: Lose liquid calories
Losing weight and staying at a healthy weight for life begins with making gradual lifestyle changes you can stick with forever. The ALL YOU 12 Week Reality-Checked Diet gives you detailed week-by-week instructions to gradually change your current habits into healthier ones. You will lose weight (about 1 pound per week) without feeling deprived or overwhelmed. Each week for the next three months, we will give you a specific take-action tip to help you become a healthier you. So, jump right in and start week 6 of your 12-week program
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By now you've mastered eating healthy meals and snacks, keep up the good work and get ready to look at your liquid intake. Week 6 is about beverages because what's in your cup can make or break your diet. A few wrong drink choices can trickle in more than 1,000 calories per day. Just 8 ounces of orange juice contains 100 calories, a large skim milk caramel coffee drink has 380 calories, a 16-ounce soda has 200 calories, and a medium fruit smoothie is worth 340 calories. Shaving these extra daily drink calories can lead to almost a 2-pound weight loss a week!
Though fluid needs vary from person to person, the Institute of Medicine recommends that women drink about nine glasses (72 ounces total) of fluid a day, and men about 12 1/2 glasses (100 ounces total).
The goal of Week 6 is to choose beverages that have 15 calories or less per serving, such as unsweetened tea (herbal, black or green), coffee, and club soda (with a twist of lemon, lime or orange). While diet sodas are better than their high-calorie counterparts, you should drink them only occasionally because they might work against you if you are trying to lose weight: It turns out that the more diet soda you drink, the more likely you are to gain weight, according to research presented at this year's American Diabetes Association's annual meeting. Experts suspect that many diet-soda drinkers mistakenly think the low-calorie drink significantly lowers the overall calorie content of a high-calorie meal.
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