When it comes to healthy weight management, what you drink can be just as important as what you eat. Many people don’t realize how many extra calories they consume daily due to sugary drinks, but they really add up. Choosing high-calorie beverages over water several times a day can pack on as much as 400 additional calories. For overall health, it’s important to drink at least 64 ounces of water a day, but that doesn’t mean plain old H2O is your only option for heathy hydration. These easy drink swaps can help you cut calories and potentially boost your weight loss success:
Instead of... Which packs... Drink... Which packs... Why?
Your morning latte 200-300 calories A ready-to-drink lean protein shake with caffeine 170 calories You’ll be turning your morning cup of java into a satisfying nutrient-fortified breakfast. You’ll still get your caffeine boost, but with a healthy dose of vitamins and fewer calories, carbs and sugar. Plus, you’ll enjoy the added benefits of protein—which contributes to energy and satiety, which may aid in appetite control.
Lunchtime lemonade 180 calories Naturally flavored sparkling water 0 calories It’s fizzy, refreshing and provides a splash of flavor. It’s also a great way to add some variety to your daily water intake.
Sweetened bottled ice tea with dinner 135-225 calories Ice tea made from green tea—unsweetened or sweetened with a zero-calorie sugar substitute 0 calories It’s an easy way to slash 100-200 calories and keep you from going over your daily budget. Plus, green tea is loaded with antioxidants and epigallocatechin gallate (EGCG), a type of flavanoid called a catechin that may supports metabolism. Green tea also contains caffeine, which has thermogenic properties, which is what happens when your body torches calories to produce heat.
A post-workout can or bottle of soda 140-230 calories One bottle of pure whey protein isolate 110 calories Sure, it has some calories, but not as many as soda. And, unlike soda—which has no nutritional value—it has potassium to help replenish lost fluids and it’s packed with 20 grams of muscle-refueling protein. The sugar and empty calories of soda can’t hold a candle to that.

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