Sugary Drinks and Weight Loss April 13, 2009

New research shows that cutting back on calories in sugar-sweetened drinks may be more important to losing weight than food. The study concluded that weight loss from liquid calories is greater than loss of calories from solid food. Conducted at the School of Public Health at the LSU Health Sciences Center in New Orleans, lead researcher Dr. Liwei Chen said one reason is because the body can self-regulate its intake of solid food, usually making you want less for dinner if you had a big lunch. The same does not hold true for drinks.

"If you reduce you intake of beverages, particularly sugar-containing beverages, it's a simple but easy way to help maintain your weight. You can avoid additional weight gain, or if you are on a diet, it's an easy, simple way to help you achieve your goals," he said.

The researchers also found that sugar-sweetened drinks accounted for 37 percent of all the liquid calories the test subjects consumed.

How to Lower Beverage Calories

Seton Outpatient Nutrition Services Senior Clinical Dietitian Wendy Morgan, RD, LD has commented on the subject frequently on GoodHealth.com. When she teaches her weight loss classes for Seton Family of Hospitals associates, the very first handout she uses offers ways to eliminate the liquid calories in the diet.

In response to a question for Ask GoodHealth.com, she identified sugary drinks as one of the top three things to eliminate from your diet to achieve weight loss. Here's what she said:

Eliminate liquid calories. According to a recent study by Tufts University, soda and fruit drinks are the number one source of calories in the American diet. Calories from drinks rose 135 percent between 1977 and 2001 while milk consumption decreased 38 percent during the same period. According to the American Journal of Clinical Nutrition, daily beverage calories for Americans over age 19 averaged 465, 425 of which came from soda and fruit drinks. One extra 12-oz can of regular soda could add up to a 15 pound weight gain in a year. Keep the following in mind:

Beverages quench thirst, not hunger. Don't drink calories.
Sugary drinks may stimulate high calorie snacking.
Drinks provide energy that is temporary versus sustained energy from eating complex carbohydrates.
Chewing the fiber in fruit is more satisfying than drinking juice.

In a story just last year entitled Don't Drink Your Calories, she offered the following advice:

Chew your calories, don't drink them. "Choose low calorie, fiber- and water-rich foods such as fruits, vegetables and whole grains," recommends Wendy.
Quench thirst with water and sugar free beverages. "Think globally but drink locally," she advises.
Energize with exercise and nutrient-rich whole foods. "Beverages loaded with added sugar and caffeine are not good sources of energy, but contribute many added calories."
Refresh and revitalize, get plenty of sleep. "If you need a boost to get through your day, you may need more sleep."

The year before in Tips to Control Over-Eating she suggested that drinks can quickly contribute to your daily calorie intake and not satisfy your appetite, so you'll eat anyway even if you've already consumed the equivalent of a meal. Her recommendations:

Opt for diet, sugar-free alternatives. Regular soda contains about 12.5 calories per ounce, so a 32-oz soda can be about 400 calories.
Opt for smaller beverage servings.
Make smart selections at the coffee shop where calories can add up fast. Skip the whip - (adds 120 calories). Skip the syrup (adds more than 70 calories, Caramel Frappuccino has 430 calories). Choose non-fat latte over whole milk - 12-ounce non-fat has 160 calories, 12-oz regular has 260 calories.
Watch the holiday drinks. 8 ounce eggnog has 260 calories; 8 ounce apple cider 120 calories vs 4 ounce small apple = 62 calories
Alcohol calories count. 4.5 ounce Piña Colada 250 calories; 3.5 ounce white wine has 70 calories.

For More Information

Learn more from a 2006 Nutrition Action Health Letter, called Pour Better or Pour Worse: How Beverages Stack Up or Water, Water Everywhere: the Growth of Non-Carbonated Beverages in the United States, published by the Container Recycling Institute.

Wendy Morgan, RD, LD
Senior Clinical Dietitian
Seton Outpatient Nutrition Services

Wendy is a clinical dietitian and accepts outpatient nutrition counseling referrals from physicians. Contact her at (512) 324-1000, x18014 for an appointment.

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