DRINKS can play a significant role in weight loss – both positively and negatively.
The right choices can support hydration, curb cravings, and even boost metabolism.
On the flip side, some drinks can sneak in extra calories and sugar, which can hinder your goals.
New research has revealed the potential health benefits of fizzy water when it comes to wanting to shed the pounds.
The findings, from physician researcher Akira Takahashi at the Tesseikai Neurosurgical Hospital in Japan, suggest sparkling water could help people lose weight by increasing glucose uptake and boosting metabolism.
Although the measured effects were very small.
Dr Deborah Lee, from Dr Fox Online Pharmacy, said most nutritionists don’t think there is any benefit to sparkling water for weight loss.
She advised: “Tap water is just as good. In fact, research in rats showed that those given sparkling water put on more weight than those given tap water.
“The rats drinking sparkling water had higher levels of the hunger hormone ghrelin which stimulates the appetite.
“These results were then reproduced when the experiment was repeated in humans.
“Researchers postulated this was because the carbon dioxide in the gas bubbles directly stimulates ghrelin production.
“Tap water is just as good if not better when you are trying to lose weight.”
[bc_video account_id=”5067014667001″ application_id=”” aspect_ratio=”16:9″ autoplay=”” caption=”Weight Loss Jabs – Pros vs Cons” embed=”in-page” experience_id=”” height=”100%” language_detection=”” max_height=”360px” max_width=”640px” min_width=”0px” mute=”” padding_top=”56%” picture_in_picture=”” player_id=”default” playlist_id=”” playsinline=”” sizing=”responsive” video_id=”6365802560112″ video_ids=”” width=”640px”]Water is often seen as the gold standard for losing weight.
Drinking it before meals can help you feel fuller, so you can eat less.
It also keeps your metabolism running efficiently.
Jess Hillard, sports nutritionist at Warrior, shared five other drinks that could help you on your weight loss mission.
1. Green tea
Green tea has been linked to many health benefits over the years, including improved brain function, heart health support, and weight loss.
“Packed with antioxidants, green tea contains compounds like EGCG and caffeine, which may boost fat burning,” said Jess.
2. Black coffee
In moderation, coffee can enhance metabolism and improve workout performance, helping you burn more calories.
“But avoid cream and sugar to keep it weight-loss friendly,” Jess warned.
3. Vegetable juices
Low-calorie, high-nutrient veggie juices can help fill you up while providing fibre and vitamins.
“Just avoid high-sugar, shop-bought versions,” said Jess.
4. Apple cider vinegar drinks
Apple cider vinegar has been used for centuries as a folk remedy and is a versatile ingredient in cooking.
“When diluted in water, apple cider vinegar may help
regulate blood sugar levels and curb appetite,” said Jess.
5. Protein shakes
These can be a good meal replacement or snack if balanced with healthy ingredients.
“Protein keeps you fuller for longer, reducing the urge to overeat,” said Jess.
“Try the Warrior Protein Water for a lighter alternative with 10g of protein and less than 50 calories per serving.”
So what are the worst drinks when it comes to weight loss?
Some drinks work against your goals because they’re packed with hidden calories, sugar, or unhealthy additives.
Jess recommended avoiding the following five beverages…
1. Sugary fizzy drinks
Sugary fizzy drinks can be useful in certain situations, such as when someone has low blood sugar or needs a quick energy boost.
“But loaded with sugar and empty calories, they spike your blood
sugar, leading to crashes that trigger hunger,” Jess cautioned.
2. Energy drinks
Energy drinks may improve alertness, reaction time, and physical endurance. But the temporary boost they offer may not outweigh their cons.
“Many are packed with sugar and artificial ingredients, adding unnecessary calories,” said Jess.
3. Alcohol (especially cocktails)
Alcohol can be a double-whammy—it’s calorie-dense and lowers your inhibitions, making it easier to overeat.
“Sweet mixers and syrups make cocktails even worse,” added Jess.
4. Sweetened coffee drinks
Sweetened coffee drinks are popular because they are smooth, flavourful, and can trigger a sense of pleasure.
“But those fancy lattes and frappes can be loaded with syrups, whipped cream, and milk, turning them into calorie bombs,” said Jess.
5. Fruit juices
Even 100 per cent juice is high in natural sugars, which can quickly add up.
“You’re better off eating whole fruit for its fibre,” Jess advised.
Other tips when it comes to drinking for weight loss
Staying hydrated is essential for weight loss.
Aim for at least six to eight glasses of water daily – although your needs may vary depending on activity level, climate, and body size.
“A simple rule of thumb,” Jess said, “Is to drink half your body weight in ounces daily.
“For example, if you weigh 70 kilograms, aim for roughly 2-2.5 litres of water.
“Staying hydrated not only helps your metabolism but also prevents mistaking thirst for hunger, which can lead to overeating.”
The NHS offers some other tips if you’re looking to slim down…