When it comes to losing weight, diet plays a key role [1]: you should load up on whole, nutrient-dense food such as leafy greens, non-starchy vegetables, whole grains, and lean proteins. You should also eat at a calorie deficit if you want the number on the scale to go down.
Sure, you may have all your meals in order, but what about the calories you are drinking? Sipping on sugary beverages can add hundreds of extra calories to your day, which can stall weight-loss progress or even lead to weight gain. These dietitians reveal the worst drinks for weight loss. If you're trying to slim down, skip these caloric beverages and instead opt for water, unflavoured seltzer [2], or unsweetened tea and coffee.
Soda
"No surprises here; soda is loaded with unnecessary sugar and calories, and it doesn't even fill you up," New York City-based dietitian Natalie Rizzo, MS, RD, told POPSUGAR. "If you're drinking a soda with a meal, you could be doubling your calories, depending on the size of the drink. Seriously, it's not worth drinking the stuff for anyone trying to lose weight. If you're having a hard time dropping the soda habit, try a flavoured seltzer, like LaCroix."
Diet Soda
Unfortunately, recent research [3] indicates that artificial sweeteners may increase feelings of hunger," Natalie said. "With that, drinking diet soda may actually cause you to overeat calories and hinder your weight loss."
Fruity Cocktails
"Fruity summertime cocktails, like daiquiris, piña coladas, mojitos, and sangria, have one thing in common: sugar," Natalie explained. "Unfortunately, some of them can have as much sugar and calories as a soda. While you probably drink them less often than a soda, they don't fit well into a weight-loss plan. Skip the fruity drinks and opt for a glass of wine [4] or your favourite spirit on the rocks with a twist."
Sugary Coffee Drinks
"Things like vanilla lattes or caramel macchiatos are the furthest thing from coffee," Natalie said. "The syrups that give the drinks flavour are more sugar and calories than some desserts. If you're trying to lose weight, skip the trip to Starbucks or opt for a regular coffee [5] with some milk."
Sweetened Iced Tea
Like sweetened coffee, sweet tea can clock in at nearly 100 calories and over 20 grams of sugar. Instead, opt for unsweetened iced tea and add a packet of your own sugar or preferred sweetener and a squeeze of lemon.
Sports Drinks
"Oftentimes, people drink sports drinks when they really aren't necessary," dietitian Jillian Kubala, MS, RD, told POPSUGAR. "For athletes who are exercising for long periods of time, replenishing electrolytes, rehydrating, and consuming a carbohydrate source is necessary. However, for the average gym-goer who is only exercising for an hour or so, plain old water is the best way to hydrate."
That being said, they probably aren't the best option for people looking to lose weight. "Sports drinks often contain high amounts of added sugar, which isn't good for health and can contribute to weight gain and over time," she added.
All-Fruit Smoothies
"Premade fruit smoothies sold at grocery and convenience stores are usually loaded with sugar. Drinking one or two of these smoothies per day could sabotage your weight-loss efforts," Jillian said. "To avoid the sugar shock, make your own smoothie at home. Stick to one cup of fruit then add in greens and a protein source like protein powder [6], and mix with unsweetened almond milk for a nutritious and delicious alternative to store-bought smoothies."