When you're trying to lose weight, you may not give much thought to what you drink, but those calories definitely add up! These "liquid calories" can sabotage your weight-loss efforts, and you may not feel as full as if you'd eaten the same number of calories. Many drinks also provide little to no nutrients and are often loaded with sugar, which can further hamper your weight loss.
These drinks – and their calories – may add up to more than you realize, even on a single day. The Centers for Disease Control and Prevention offered a sample list of the drinks you may choose during a day in order to total the calories. They started with a morning coffee shop run with a 16-ounce café latte made with whole milk at 265 calories. A non-diet soda with lunch had 227 calories, and an afternoon sweetened lemon iced tea from the vending machine was 180 calories. A glass of non-diet ginger ale with dinner added 124 calories for a daily total of a whopping 796 calories!
The following four drinks are some that can sabotage your diet when you're trying to cut calories:
You may think that swapping out sugary sodas for fruit juices is good for your diet, but it may not be as good as you think. Fruit juices are concentrated sources of natural sugar, so they have more calories and don't fill you up as much as fresh, frozen or canned fruits do, according to the Mayo Clinic.
For example, a 20-ounce glass of 100 percent apple juice has 300 calories, and the same portion of 100 percent orange juice has 280, the CDC says.
A plain black cup of coffee isn't a calorie problem, according to the Mayo Clinic. It contains fewer than five calories and no fat, but most people need at least a few extras with their coffee, and these also add extra calories.
Although at-home add-ins like creamer and sugar raise the calorie count, a specialty coffee can make it soar. A grande (16-ounce) size of white chocolate mocha espresso at Starbucks has 360 calories. If you choose a venti (20 ounces), you'll be drinking 460 calories.
A few drinks after work with your friends or a couple of beers or glasses of wine with a meal can raise your calorie count.
The Atlanta Journal-Constitution previously took a look at some of the calories contained in popular alcoholic beverages and found that five ounces of red wine has about 106 calories, and five ounces of white wine has 100 calories. A regular Budweiser beer comes in at 143 calories, and Bud Light isn't far behind at 110 calories. Cocktails like a four-ounce margarita up the calorie count even higher at 168 calories, and a 4.5-ounce Piña colada packs 245 calories. These counts could vary somewhat depending on the alcohol and sugar content of your specific drink.
Smoothies have a "health halo" that leads many people to believe they're harmless, Marisa Moore, a local dietitian and spokesperson for the Academy of Nutrition and Dietetics, told the AJC.
Serving size is important, she pointed out. For example, a 20-ounce Angel Food smoothie from Smoothie King containing 340 calories. If you order the 40-ounce mixture of strawberries, bananas, nonfat milk, vanilla and other natural flavors and turbinado sugar, you'll be getting a whopping 690 calories. You can save some calories by omitting the sugar, saving 90 calories on a 20-ounce Angel Food smoothie, but it's still fairly high in calories.