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For those interested in losing weight and improving body composition, beverage choices are just as important as food choices. High calorie drinks can sabotage an otherwise well executed weight loss strategy.

To lose weight, you must create a caloric deficit by either eating fewer calories, burning more calories through physical activity, or (preferably) a combination of the two. A great place to start is to eliminate, or at least reduce, high-calorie beverages from your diet.

It only takes 3,500 excess calories to gain 1 pound of fat. Below are some examples of how daily caloric intake can add up from drinks:

  1 beverage 7 beverages per week
16oz frappuccino 420 calories 2,940 calories
20oz bottle of soda 240 calories 1,680 calories
18.5oz bottle of sweet tea 190 calories 1,330 calories
12oz can of beer 155 calories 1,085 calories
20oz sports drink 130 calories 910 calories
5oz glass of wine 125 calories 875 calories
8oz cup of juice 120 calories 840 calories
1.5oz liquor 95 calories 665 calories


Limiting your caloric intake from beverages doesn’t mean drinking less. In fact, your water consumption should increase as you reduce consumption of high calorie beverages. Among many other things, sufficient hydration helps keep your metabolism elevated and your body functioning at a high level. If you don’t like plain water, try some of our suggestions below:

  • Seltzer and carbonated waters such as Sparkling Ice® Sparkling Water, Polar Seltzer Water, LaCroix® Sparkling Water, and Bubly™ Sparking Water.
  • Add fresh fruit and herbs (such as mint leaves) to plain water for flavor variety.
  • Mix in sugar-free flavor packets such as Crystal Light® or True Lemon®/True Lime®.

For this week and moving forward, consider how many calories you consume through beverages. Start small and follow our less is more concept as you develop a strategy to reduce your caloric intake from drinks. Make one small modification to your current habits, then build on your success. You can make a major impact on your health and fitness by making a conscious decision to substitute high calorie beverages with water. If you need any help, check with our dietitians.