Small change #9: One less sugary drink

If you don’t drink sugary drinks, don’t walk away just yet.  What about the sugar in your coffee or tea or iced tea?  Not you?  Okay, now you can walk away.

If you drink sugary drinks — Gatorade, Frappuccinos, etc.  this would be one of the easiest things you could do to lose weight and become healthier.

I’ve had students who drink 5 sugary drinks a day.  To them I say: Make it 4.  Maybe work down to 1 a day over time.

If you drink coffee and you add cream and sugar each time, it adds up.  And don’t EVER use that powdery creamer crap — it’s got trans fat that will raise your LDL cholesterol and lower your HDL cholesterol.  It’s rubbish.  It will hurt your heart.  You’re better off with cream.

Have one coffee a day with all that crap loaded in, and after that, pace yourself.  A little artificial sweetener and a bare minimum of cream for the rest, and cut down wherever possible.

Drink water.  By the time you register thirst, you’re already a little dehydrated.  Try out herbal teas and let them cool a little so you have a little flavor in your water.  Give a few berries a light squeeze, then throw them into your water and it helps also.

Gatorade is for athletes working out over an hour doing vigorous exercise.  It isn’t for watching the game.  Also, it tastes like blue sweat, so what is all that?!

Be mindful of the sugary stuff.  Split a frappuccino with a friend (bring a cup with you do this — save money too!).  If you do more than one a day (forehead slap), drink half and put the other half in the fridge for later.  Do what you can to cut back and you will see that you are less hungry because your insulin levels won’t spike through the ceiling, then crash down leaving you starving.

DO eat something to make up for the sugar when you cut back.  I don’t mean just lettuce either.  A few nuts, a yogurt if you haven’t head one already (provided that it’s Greek and less sugary over all — less than 16 g) — these will keep you fuller longer than a Coke or a Slurpee.

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