Do you want to lose some pounds? Then change not only what you eat – but also what you drink
In 2019, one in two adults were overweight in The Netherlands. Therefore it is not surprising that many people want to lose some pounds. Bootcamps, gyms, healthy salads and less calories: we all know what it takes to get in shape. Yet often an important part is forgotten: be mindful of what you drink. These 11 healthy drinks could promote weight loss.
It will not surprise you that water is number 1 on this list. Water is the healthiest drink you can drink if you want to lose weight. Drink a glass of water before a meal and you’ll soon notice that you feel fuller. Often you’ll feel hungry, while you’re actually just thirsty. “The more water you drink, the more weight you will lose,” claims nutritionist Ilana Muhlstein. How much water you need to drink per day varies from person to person. For one person, 1.5 to 2 liters a day is the minimum, while another needs 3 liters. Drinking enough water not only helps you lose weight, it’s also very good for your skin.
2. Water with fruit
At some point you can get tired of just plain water. A solution is to give your water a different flavour. You can easily do that by adding some fresh fruit and let it infuse your water. You can also add a little juice to your glass of water, such as cranberry, orange or grapefruit juice. This way your ‘boring’ water tastes a little sweeter, but it’s still one of the healthiest drinks if you want to lose weight.
3. Green tea
Green tea contains special antioxidants, catechins. These catechins are supposed to stimulate the metabolism and make your body burn more fat. An analysis of fourteen studies showed that people who drank a lot of green tea lost about four kilos more weight than people who didn’t drink green tea.
4. Sour cherry juice
Poor sleep is often linked to obesity, weight gain and difficulty losing weight. A fruit that can help you sleep better is sour cherry. Eating sour cherries or drinking sour cherry juice can improve your sleep quality. This tasty, healthy fruit juice naturally contains a lot of melatonin and tryptophan. These substances ensure that you fall asleep faster and also sleep much deeper and longer. In an animal trial, two groups of rats were fed the same high-fat diet. One group of rats got freeze-dried sour cherry powder, the control group did not. The rats that received the sour cherries experienced a reduction of nine percent in abdominal fat and other signs of metabolic diseases.
Good news for all coffee lovers: a cup of coffee can help you lose weight. As long as you don’t pour a lot of milk and sugar in it, of course. A recent study shows that drinking four cups of coffee a day can lead to a 4 percent reduction in body fat. According to the researchers, caffeine has a positive effect on your metabolism.
6. Psyllium fiber in water
Psyllium fiber is a kind of soluble fiber, which is used in the fiber supplement Metamucil. Psyllium absorbs moisture into your body and can help you feel full, making it easier to eat less.
7. Grapefruit juice
If you fancy a sweet drink, fruit juice sounds like a good, healthy option. Unfortunately, this is not entirely true. Although fruit juices sound healthy, they are often huge sugar bombs. Not great if you want to lose some weight. If you still want to drink a fruit juice, opt for a small glass of grapefruit juice. In a 12-week study, one hundred obese men and women were divided into three groups. The first group ate half a grapefruit before each meal; the second group drank a glass of grapefruit juice before each meal; the last group did not get any grapefruit. On average, the grapefruit eaters lost about 1.6 kilos and those who drank the grapefruit juice lost 1.5 kilos. The control group, which did not get any grapefruit, lost less than half a kilo in the twelve weeks.
8. Coconut water and watermelon water
During or after exercise it is good for your body to have a sweet drink. However, do not choose a sports drink from the vending machine, but choose, for example, soms coconut water or watermelon water. Both are low in sugars, but help you get enough liquid after exercise. Watermelon is rich in L-citrulline, an amino acid that helps to remove lactic acid from the muscles and reduce muscle pain and fatigue. Would you like to make your own watermelon water? Combine 1200 grams of seedless ripe watermelon (diced) and a cup of cold water in a blender or food processor. Mix until it is liquid.
9. An organic vegetable protein shake
Protein is the building block of muscles and it promotes satiety. This can both help with weight loss. If they are low in calories, protein-rich drinks can be an effective tool for losing weight, especially if you drink them as meal replacements or as snacks.
10. White tea
When it comes to healthy tea, green tea is a real star. However, white tea is also healthy and can help you lose some weight. White tea contains a powerful fat-burning combination of caffeine and the catechin EGCG. Test tube studies show that this catechin prevents the formation of new fat cells. White tea stimulates the metabolism and the body’s ability to break down existing fat and use it for energy, according to research.
11. A low-calorie smoothie
Low-calorie smoothies with protein powders are a good way to counteract the feeling of hunger. It’s best to make such a smoothie yourself, so you know exactly what’s in your drink. Take a scoop of protein powder, some frozen berries, some (almond) milk and blend this all together.