Take a look at these seven beverages for healthy weight loss and weight control, plus get tips for healthier choices for all of your beverage options.
Belly fat can be annoying, particularly when you try dieting and exercise and they do not seem to yield positive results. Obviously, no beverage is going to magically shed that extra layer, but a few of these selections will aid you in the process of weight loss by lowering your added sugar intake and curbing your calorie consumption, plus keeping your fluids elevated.
Luckily, most everyday beverages fit perfectly into an overall healthy weight loss plan. Take green tea for instance, as well as water with a squeeze of lemon. Both are quick and easy to make, and they will save you from the consumption of high sugar sodas, sweet juices, and calorie-dense drinks.
Below are 7 options for healthy weight management, as part of an overall healthy routine that also consists of good nutrition, exercise, and sufficient sleep.
Green Tea
People often use green tea for weight loss. Catechins and EGCG in green tea have been shown to have a small impact on energy and fat oxidation. Green tea, by itself, doesn’t significantly help in reducing belly fat.
To prepare, you can just dip a tea bag or tea leaves in boiling water. You can avoid adding sugar to the tea to save calories.
Best time for consumption: Ideally in the morning or early afternoon, if caffeine doesn’t interfere with your sleep.
Lemon Water
Lemon water is tasty and can help make hydration more exciting. While it won’t directly burn belly fat, drinking lemon water in place of soda can decrease the total amount of calories you consume.
Add a fresh squeeze of lemon to a glass of water, either hot or chilled. You can even add some mint for a burst of flavor, no sugar necessary.
Lemon water does not contain ingredients that boost the fat burning process. The biggest advantage is that it encourages drinking water and is a much better low-calorie option compared to sugary beverages.
Quick tip: Acidic beverages may cause issues if you have sensitive teeth or acid reflux. Try to use plenty of water to dilute the lemon juice, and make sure to rinse your mouth out when finished.
Plain Black Coffee
There are no added calories, fat, or sugar in black coffee. Caffeine does have a very small effect on metabolism and may slightly boost the energy used to burn calories.
Black coffee can replace sugary coffee drinks to aid in weight management. It’s also better than using cream or flavored syrups.
Drink coffee the way you normally would, but skip adding sugar or milk. Black coffee should not exceed a reasonable amount.
The ideal time to drink it is in the early part of the day. Coffee, if taken late in the day, can negatively impact your sleep, and losing sleep can negatively impact your ability to control your weight.
Comparison of 7 Drinks for Weight Management
| Drink | Potential Benefit | Best Way to Enjoy It |
|---|---|---|
| Green tea | May modestly support energy expenditure | Unsweetened |
| Lemon water | Helps hydration and replaces sugary drinks | Fresh lemon in water |
| Black coffee | Caffeine may slightly increase energy expenditure | Without sugar or syrups |
| Ginger tea | Warming drink that may help with nausea | Fresh ginger steeped in water |
| Cucumber and mint water | Makes hydration more enjoyable | Without added sugar |
| Green vegetable smoothie | Helps increase vegetable intake | Moderate portions without added sugar |
| Plain water | Supports hydration without calories | Throughout the day |
Ginger Tea
A healthy alternative for weight management, ginger tea can be a flavorful post-meal drink or a great warm beverage in the cold. Although ginger doesn’t necessarily burn fat directly, ginger does have anti-nausea and digestive properties.
Making your ginger tea at home is easy. All you need to do is thinly slice a few pieces of ginger and let it steep in boiling water for several minutes. Serve the ginger tea while it’s still warm. You may squeeze some lemon if you’d like to give it more flavor.
Try to avoid adding extra honey or sugar because they raise the calorie content.
Hint: Don’t drink too much ginger tea expecting to burn fat, because healthy eating in the long run will definitely have more of a positive effect.
Cucumber and Mint Infused Water
Cucumber and mint infused water is a great healthy alternative to sugary drinks. It combines the lightness of cucumber with the aromatic freshness of mint.
First, slice cucumber, then add it and some fresh mint to a pitcher of water and place it in the refrigerator to allow the flavors to combine.
With no sugar, this drink has practically no calories. Though this drink won’t directly target fat, it does replace unhealthy options like sugary drinks, making it much easier to keep your calorie intake lower than your calorie expenditure.
Recommended for: People who want an interesting way to drink plain water and get more fluids.
Sugarless Green Veggie Smoothie
Vegetable smoothies are a great way to add vegetables into your diet. Some vegetables such as spinach, cucumber, and celery provide fiber and many minerals and vitamins.
To prepare your green vegetable smoothie, place some spinach, a portion of cucumber, and some fruit, like half an apple, into your blender. Don’t add sugar or use sweet yoghurt, and definitely don’t add lots of fruit juice.
Smoothies are a very convenient and easy way to include lots of nutrients into your diet. Just remember, the amount of calories in your smoothies can increase significantly if you add things like peanut butter or sweeteners.
Healthy eating tip: whole vegetables and fruit are always better options. Eating food whole and having to chew it gives you the satisfaction you may be lacking. It is recommended that you eat a well balanced diet and don’t substitute each meal with a smoothie.
Plain Water
Drinking water is a healthy, simple habit that can assist with your weight loss. Drinking water supports many of the processes in your body and also keeps you from becoming dehydrated. It contains zero calories, too.
Studies show that drinking a glass of water before a meal can help some people feel full, but this effect can be very inconsistent. Substituting water for sugary drinks and maintaining a normal, daily routine of drinking water is likely to provide the most benefits for you.
When considering a water intake goal, it’s best to consider factors like the temperature outside, how much you move, and even what your current health is like, as it changes. There’s really no “right” number to aim for, but carrying a bottle with you to ensure you are sipping consistently throughout the day can make hitting a reasonable goal easy and convenient.
Pro-Tip: Lose belly fat easily by simply choosing to drink plain water every day, and stop wasting money on trendy detox beverages and supplements.