Are Liquid Calories Packing on the Pounds?

We all chug a lot of fluids all day long. With the warmer weather coming, we'll all be drinking even more. Great for keeping the body hydrated, but what about for your waistline?

In the old days, we turned to tap water, since there was not a lot of choice. Most of us knew that dairy products could also be a source of liquids, and we all enjoyed a small serving now and then of regular soda.

What's happening now? The choices are endless and label reading is a must. Most beverages now come in gigantic sizes, multiple colors (beware – all clear drinks are not calorie free!), and range from zero calories per serving to several hundred. Plus, some healthy, lower calorie drinks have morphed into calorie-sinkholes due to super-sizing. So, how to choose? Can we guzzle down as much as we want without paying the price of extra pounds?

Have you fallen into the diet sabotage of liquid calories? Let me know if this is a problem for you, and how you manage it.

Our bodies do not sense liquid calories (healthy or treat) very well. (We do much better with solid foods). This means if you’ve consumed several beverages totaling 500 calories in a day, you won’t perceive that you’re consumed many calories, and will eat just as much during the day. Simply put, those calories you drink will typically be added on to what you eat in a day (and not replacing them). So, just 500 extra calories a day from liquids can pack on one extra pound in a week!

Sound scary? It’s not, because the variety of available beverages that are tasty and low in calories can help you stay on track. Plus, you can "just say no" to super-sizing.

A note to you meal-replacement drinkers: We’re not talking about liquid protein shakes used to substitute for a meal. We’re talking about the daily intake of fluids not related to meal consumption.).

Here are 10 basic rules to help you maneuver through the dozens of products, when you're tired of plain water. You can make some smart choices to support good health, and not loosen your belt!

Size matters with high calorie-drinks so always order the smallest available (even child-sized!)
Avoid super-sizing regular sodas, punch, or juice
Skip the free refills
Choose low-calorie sodas, juices, and flavored waters
Stick with low-fat or no-fat dairy products in coffee, tea, or specialty drinks
Avoid sports drinks, unless you're working out for one hour or longer
Limit alcohol intake - measure, don't eyeball your serving
Minimize sugar and sugary syrups, or use low-calorie products
Don't drink your fruit - dilute 100% juice with water or seltzer
Add some lemon or lime or a splash of juice to "doll up" tap water
Read product labels: clear doesn't always mean calorie-free