Dear ladies! Do you feel stuck in the loop of “yoyo” dieting and you keep regaining back those extra kilograms?! Between work, children stuff and endless duties, you feel the need for energy so you allow yourself for this extra bite, and this is how the weight gain cycle restarts! Do you wish that a magical solution exists?!

“Beware of hidden calories”, 4 magical words with a very realistic outcome! Have you thought about the calories hidden in a cup of coffee or a glass of cocktail? You will be surprised that it could exceed 500 Calories while your fulfilling healthy meal back in your weight-loss times had 500 upmost. Therefore, it is time to “Rethink your drink” and avoid the extra calories. A great resolution to stick to this summer!

Let’s rethink it over a cup of coffee! It’s time to trim off the calories in coffee blends such as frappuccino, cappuccino, lattes, macchiatos, and mochas.
1 or 2 pumps? Large? With whipped cream? How many times have you been asked those questions in the coffee shop?! This is your chance to skip some empty calories!
Say “no” to flavourings with 20 calories and 5g of sugar per pump, and try a sprinkle of cocoa, cinnamon or nutmeg instead. You can save additional 60 to 120 Calories by replacing whole milk with low-fat or skimmed milk depending on the cup size.
Is sugar on your mind?! The best way is to adopt the habit of having your coffee without sugar, but this may seem hard to you. At least, you should opt for a maximum of 1 sachet or 1 teaspoon, about 20 Calories. As for artificial sugar, moderation is the key, twice a day is considered okay.
Remember, the smaller the better! Reducing the cup size can save between 60 to 110 Calories.
The cherry on the top is to skip the top! Removing the whipped cream can save 60 to 110 Calories mainlt from saturated and trans fats.

Is it time for lunch? Avoid sugary drinks with meals: replace sugar loaded soft drinks and fizzy sodas by sparkling water with fresh lemon, or fruit slices and mint to add flavor. Go for half a cup of fresh fruit or vegetable juice instead of a cup of concentrated and sweetened juices. Avoid energy drinks in addition to calorie load, they have twice as much caffeine as sodas, and contain stimulants such as ephedrine,guarana, taurine,and ginseng. Stimulants can boost the heart rate and blood pressure, dehydrate the body and prevent sleep.

Are you exercising regularly? Beware of Sport and hydrating drinks: Good old water is the best hydrant for all amateur trainers.Opt for 0.4 to 0.8 l/hr of exercise and start drinking half a liter 2 hours before exercise. As for professional athletes, sports drinks might be needed to replenish the lost electrolytes. Always check the labels, opt for low carbohydrate and low sugar drinks per serving.

The weekend is around the corner. Limit Alcoholic beverages: Calories in alcoholic beverages range from 75 -180 kcal per drink depending on their sugar and alcohol content. Limit your drinks to one or two cups per week and replace added juices, and flavor concentrates by sparkling water, sugar free sodas and lemon slices.

Opt for Water: it keeps you hydrated, and curbs hunger. Make water more exciting by adding mint leaves, lemon, lime, or even fresh fruit slices to quench your thirst. Opt for 8-10 glasses per day.

Enjoy your tea time! Green, white or flavoured tea provides you with an antioxidant boost. Moderate intake of black coffee might be necessary for a kick start. Use sugar or artificial sweeteners in moderation (1 teaspoon or cube) maximum twice per day.

…and read your labels! Check the serving size , the ingredients and calories per serving listed on the nutrition facts panel. Sugar can be listed in different names such as high-fructose corn syrup, fructose, fruit juice concentrates, honey, sugar, syrup, sucrose, and dextrose. Fresh whole fruits and fresh juices are the best replacement if consumed in moderation.

Author

Rima Al Halwani
Rima Al Halwani
Licensed Clinical Dietician,
B.Sc (LIU- Lebanon)

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