Calorie deficit is crucial to successful weight loss. To create a calorie deficit, you must burn more calories than you consume. This goal can be achieved through regular physical activity as well as decreased intake of high-calorie foods. Beverages are a sneaky calorie source, and soda and alcohol both contribute significant amounts.
Soda
Normally, when you eat a high-sugar, high-calorie food, you eat less later in the day to compensate. This isn't the case with soda, according to the Harvard School of Public Health. People who drink soda regularly also tend to have higher daily calorie intake than those who do not. This may be because soda is less satisfying than a high-sugar food, or possibly because they stimulate the body to crave other high-calorie foods. Regardless of the cause, cutting out soda will reduce your calorie intake significantly; you can eliminate as many as 150 calories just by cutting out one soda per day.
Alcohol
Although alcoholic beverages do contain high amounts of calories, they don't necessarily contribute to weight gain. In fact, in a 12-year study published in the "Archives of Internal Medicine," women who drank moderate amounts of alcohol on a regular basis gained less weight and were less likely to become overweight or obese than those who did not. Nevertheless, the research is contradictory, and it does appear that high intake causes weight gain, as demonstrated in a 2003 study published in the "American Journal of Clinical Nutrition."
Other Effects
Eliminating soda and alcohol provides other health benefits besides weight control. Eliminating soda from your diet will decrease your risk of developing type 2 diabetes, heart disease and bone-related conditions like osteoporosis, as noted by the Harvard School of Public Health. Although light- to moderate-alcohol intake is considered safe, high intake not only increases your chance of alcoholism, but also makes you more prone to developing cancer, hardening of the arteries and cirrhosis of the liver.
Tips
To increase your chances of weight loss success, replace soda with other lower-calorie beverages, such as carbonated water flavored with lemon, lime or ginger. If you buy fruit-flavored commercial beverages, be sure to check the calorie info, since many products contain just as many calories as soda. Men should limit their alcohol consumption to two drinks per day, or one drink daily for women. A drink is equal to one 12-ounce bottle of beer or wine cooler, one 5-ounce glass of wine, or 1.5 ounces of 80-proof distilled liquor.
References
- Harvard School of Public Health: Sugary Drinks or Diet Drinks: What's the Best Choice?
- KidsHealth.org: How Can I Lose Weight Safely?
- Archives of Internal Medicine: Alcohol Consumption, Weight Gain, and Risk of Becoming Overweight in Middle-aged and Older Women
- American Journal of Clinical Nutrition: Alcohol, Body Weight, and Weight Gain in Middle-Aged Men
- State University of New York: Alcohol, Calories and Weight
- Medline Plus: Drinking Patterns Affect Heart Health, Mouse Study Finds
- Harvard School of Public Health: Six Ideas for Low-Sugar Drinks
- Substance Abuse and Mental Health Services Administration: Alcohol FAQ
Member Comments