Undoubtedly, everyone has heard of counting calories.  Do you understand how they really factor into weight loss though? Cutting some calories here and there, having smaller portions and using low-calorie dressings are a great start. What we want, however, is a negative calorie situation. If we can consume fewer calories than we expend, we are setting the stage for weight loss. For the sake of easy math if 3500 calories equals a pound, then we can lose one pound a week if we have 500 negative calories each day in a 7- day period(one week).

One of the quickest ways to reduce daily caloric intake and additional sugar is to start drinking more water daily. Think of all the beverages, other than water, you drink on a daily basis and consider the calories associated with those drinks. Here are some examples of popular drinks and their calories: 12oz soda 124-189 calories, 12oz unsweetened apple juice 169-175 calories, 12oz whole milk caffe latte 200 calories, 12oz beer 153 calories, 5oz wine ~125 calories and 12oz energy drinks 160 calories. The calories from these drinks, when consumed throughout the day, can add up quickly.

Water is a great alternative to drinks with high calories and high sugar content. Not only does the body perform better when you maintain proper hydration levels, but you will also increase your metabolic rate. This will lead to even more calorie expenditure on a daily basis. Try making these changes to your diet and don't forget to track you progress using a diet log.

Good luck with meeting your goals!

Thanks for reading,

Richard Baugh, BS, CPT