If you’re looking to lose weight, chances are you spend a lot of time thinking about what you’re eating. But you should also pay attention to what you drink. The key to weight loss is to consume fewer calories than you burn. Calories can also sneak their way into your diet by way of beverages like sodas and processed fruit juices.

Such beverages are really just “empty calories,” meaning they provide calories and sugar but no nutrients. The worry is that added sugar in these beverages can cause blood sugar to rise and fall, a rollercoaster that can enhance your sugar cravings.

In the end, the overconsumption of calorie-containing beverages can counteract efforts to lose weight. Luckily, there are also plenty of beverages that can be helpful for weight loss. To be clear, no beverage will trigger a rapid drop in pounds. But if you’re planning to lose weight through other lifestyle changes as well, like exercising regularly and eating a more balanced diet, these seven beverages could give you a hand.

1. Water

Drinking water is one of the easiest ways to improve overall health. It can also help you lose weight by keeping you full in between meals and increasing the number of calories you burn. Studies suggest that drinking water before meals can set you up for success when trying to cut back on calories and lose weight.

In one study, researchers found that overweight adults who drank 17 ounces of water before meals while following a low-calorie diet for 12 weeks lost nearly half more weight than those who didn’t drink water before meals.

2. Dandelion tea

Dandelion is one of the most common weeds found across the United States. Its leaves are a diuretic, meaning they will make you urinate more often by increasing the amount of water and salt removed from your body.

If you have trouble getting rid of water weight, drinking dandelion tea can help you feel less bloated and puffy. Just be prepared to take more trips to the bathroom.

3. Herbal tea

Herbal teas contain beneficial components that support weight loss. Green tea, for instance, contains caffeine, the stimulant found in coffee. It is known to increase calorie expenditure and improve performance during exercise.

Green tea also contains epigallocatechin gallate (EGCG), a powerful antioxidant that boosts metabolism. It helps break down excess fat in the body as well.

There are also other caffeine-free herbal teas on the market, which you can have hot or iced. Try those if you’d like something tastier than plain water.

4. Ginger tea

Ginger is a pungent spice commonly used to elevate the flavor of dishes. It is also a go-to remedy for a number of ailments, including nausea, colds and joint pain. Past studies indicate that ginger aids in weight loss by promoting fullness, curbing appetite and boosting metabolism.

Ginger slices can be brewed to make tea for a zesty drink that helps reduce hunger levels and ease nausea.

5. Apple cider vinegar

Apple cider vinegar (ACV) contains acetic acid, a compound that aids in weight loss by improving metabolism, suppressing appetite and burning fat. ACV is also thought to slow gastric emptying, or the emptying of food from the stomach and into the small intestine.

However, take note that drinking acidic beverages can erode precious tooth enamel. Drink them sparingly and always follow with a glass of water.

6. Protein shakes

If you really want to curb your appetite for longer, try adding protein powder to your morning shakes. Protein, one of the three macronutrients, keeps you full by activating the hormone glucagon-like peptide-1 (GLP-1), which reduces hunger levels. Protein also lowers levels of ghrelin, the hormone that stimulates appetite.

There are many protein powders you can choose from depending on your needs or preferences, such as hemp, whey, rice and pea. When buying protein powder, make sure to read the labels and avoid those containing too much sugar or any harmful ingredients.

7. Fruit and vegetable smoothies

When done right, smoothies are a great option for weight loss. They can make you feel full for longer and may even be used as a meal or snack replacement if they’re filling enough.

To keep your smoothies as healthy as possible, use fresh fruits and vegetables and avoid adding sugar. Turn it up a notch by adding a scoop of protein powder or using non-dairy milk.

When combined with a healthy diet and regular exercise, the abovementioned drinks can help you lose weight. Incorporate them into your daily routine today.

Sources:

MayoClinic.org

Greatist.com

OnlineLibrary.Wiley.com