Smaller Sips to Weight Loss

Food journals can be a great tool for losing weight, or maintaining weight loss without necessarily counting calories. Keeping track of your diet habits is great as a short-term strategy – it definitely works to keep you accountable for what you’re putting in your body, and helps you recognize habits or ‘treats’ which may be hindering a weight loss goal. Keeping a log for a week or two if you have hit a plateau, or want to kick-start a weight loss program is a good move.

One thing I’ve noticed from reviewing clients’ daily logs is that they tend to remain very true to the title of food journal. Very rarely is there mention of any beverages consumed daily, whether it’s zero-calorie like water, or artificially sweetened drinks; or drinks that pack a more caloric punch, like lattes, Gatorade, juice, soda etc.

I’m not suggesting that getting your coffee black with no sugar, or never having a glass of wine again is a good way to lose weight – I’m not a monster! 😉 You have to have a sustainable lifestyle, and caloric drinks should be just like ‘treat’ foods – okay once in a while, or in moderation, just not present in every meal or snack.

Remember, 3,500 calories is equal to one pound. So, if this looks like your week:

…then you need to know all of that adds up to roughly 2,800 calories per week. Alternatively, you could have 1 latte a week, and coffee with skim milk the other 4 days; cut your alcohol intake to 3 drinks a week; eat an orange or an apple instead of the juice, and get rid of the soda, and that calorie total would drop to about 1,000 calories. Without making any other changes, you would lose half a pound a week. Doesn’t sound like much? After 3 months you’d be down 6 pounds. And that’s only from making very small changes to what you drink. You would still have your occasional glass of wine, your latte, and you’d be eating more fruit – but all while losing weight!

So next time you’re keeping a food journal, don’t forget to include your liquid calories! You might be surprised at how your daily drinks add up – then it’s just a matter of making a few, small changes to your habits to ensure easy, sneaky weight loss.

Do you keep a food journal or track what you eat? Ever forget to make note of your drinks?

What’s the one drink you could never give up?

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