The Best and Worst Beverages for Weight Loss

Skinny Sipping: Drink Pounds Away
Many of us watch what we eat but not what we drink when on a diet. That’s a mistake. The average American gets a fifth of daily calories from beverages. Choosing the right drinks can tweak your metabolism, curb your appetite, and reduce your total calorie count. Which drinks are spoilers and which are helpers on the path to weight loss?

Spoiler: Soda
Every time you chug a bottle of soda, you’re consuming hundreds of empty calories. Switching to diet soft drinks is an obvious way to cut calories, but the research is mixed on whether this switch results in weight loss. Some studies show a short-term benefit. Others find diet soda drinkers gain weight. If your calorie intake exceeds what you burn off, just switching to diet soda may not do the trick.lpers on the path to weight loss?



Helper: Water

Replacing carbonated soft drinks with water will cut hundreds of calories per day, and the benefits don’t stop there. Drinking two glasses of water before a meal may encourage the stomach to feel full more quickly, so you don’t eat as much. In addition, new research suggests drinking plenty of water may have a positive effect on your metabolism.

Jury’s Out: Fruit Juice
Juice can have as many calories as soda, but it has far more to offer in the way of nutrients. This presents a dilemma -- you want the vitamins and antioxidants without all the extra sugar. The safest bet: Look for 100% fruit juice. Steer clear of juice drinks that have added sweeteners. Look for the percent of real juice, noted on the nutritional label. You can also slash calories by drinking water with a tiny bit of juice added.

Helper: Vegetable Juice

Vegetable juice is every bit as nutritious as fruit juice with about half the calories. One cup of tomato juice has 41 calories, compared to 122 calories for orange juice. Choosing juice with pulp provides some fiber, too, which can help control hunger.

Jury’s Out: Smoothies
Blend a banana, strawberries, and blueberries into a frothy smoothie, and you’ve got a delicious arsenal of disease-fighting vitamins and minerals. The homemade variety is best when you’re counting calories, because you can control the ingredients -- skim milk and fresh or frozen fruit are all you need. Restaurant smoothies may contain ice cream, honey, or other sweeteners that boost the calorie count sky-high.

Jury’s Out: Low-Fat Milk
Eating calcium-rich foods may do a body good, but calcium probably won't help you  lose weight, new research now reveals. Some earlier studies suggested calcium may prompt the body to burn more fat, but there’s little evidence to support these claims. To get the benefits of calcium without getting extra fat, stick to skim or low-fat milk, yogurt, and cheese.

Spoiler: Energy Drinks
Sports and energy drinks are calorie bombs like soda. They may have more added nutrients, but you can find the same vitamins and minerals in low-calorie foods. People who are serious about losing weight should stay hydrated with water rather than sports drinks.

Helper: Black Coffee
When you need a shot of caffeine, coffee is a better choice than soda or energy drinks. Black coffee is calorie-free and rich in antioxidants. Studies have shown that consuming moderate amounts of coffee (about 3 to 4 cups a day) may improve mood and concentration, and reduce the risk of type 2 diabetes and several types of cancer.

Spoiler: Fancy Coffee
Once you add heavy cream, flavored syrups, and/or a snowcap of whipped cream, that innocent mug of black coffee becomes a minefield of fat and sugar. Specialty coffees can contain up to 570 calories per cup -- possibly more than an entire meal! If you don’t like your coffee black, add a little skim milk and artificial sweetener to keep the calorie count low.

Helper: Green Tea
Green tea is another excellent choice when you’re looking for a little caffeine. Not only is it calorie-free, some research suggests green tea extract may stimulate weight loss.  It's not clear exactly how it aids weight loss, though caffeine and micronutrients called catechins may each play a role. The benefit appears to last only a few hours, so it may help to drink green tea at least twice a day.


Spoiler: Coolers
Coolers may sound light and airy, but they are heavy on calories. A 12-ounce cooler containing wine can have 190 calories and 22 grams of carbs. The same size hard lemonade or bottled alcoholic "ice" can have as much as 315 calories. Regular wine is not exactly a diet drink, with 100 calories in a 5-ounce glass. A low-calorie alternative is a wine spritzer: mix a dash of wine with some sparkling water.

Spoiler: Cocktails
A shot of hard liquor has fewer calories than wine or wine coolers, but once you mix in soda or cream, watch out… An 8-ounce white Russian made with light cream has 715 calories. A less fattening option is to mix rum or vodka with diet soda.

Helper: Light Beer
OK, beer is not really going to help you lose weight. But if you’re out with friends and want to share a pitcher, light beer is the way to go. A 12 oz serving has about 100 calories, compared to 150 calories for regular beer.

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Active Living with Osteoarthritis

Reviewed by Louise Chang, MD
Sources: © 2011 WebMD


Ride a Bike

Biking -- in a group or alone, outside or on a stationary bike -- builds stamina and balance with less impact on knees, hips, and other joints than walking or jogging. Recumbent and comfort bikes can provide relief for people who are uncomfortable on upright bikes. If you have a medical condition, check with your doctor before starting any new fitness program. Depending on your condition and health, some exercises may not be recommended.

Practice Yoga

Yoga is a gentle way to improve posture, balance, and coordination. Several early studies suggest yoga helps the physical functioning of people with arthritis and promotes relaxation. Look for a beginners' class and explain any physical limitations you have to the teacher. Once you're comfortable with the poses and breathing, you can also practice yoga at home.

Exercise in Water

Swimming, water walking, and other water-based exercises are ideal for relieving the pain and stiffness of arthritis. The resistance provided by water increases strength and range of motion, while its buoyancy supports the body's weight, reducing stress on joints. Water workouts can be as strenuous as swimming laps or as gentle as a game of tag in the shallow end.

Add Short Bursts of Activity

Physical activity in small amounts really adds up. Vacuuming or 10 minutes of pruning may be easier to incorporate into a busy day than an hour of exercise. Always try to use correct posture -- such as standing rather than stooping -- and let your larger joints handle as much of the work as possible. To track your activity, wear a pedometer and record how many steps you take each day.

Set a Goal

Commit to a greater level of training by signing up for a 5K walk, bike ride, or other organized event. Registering for an event increases your commitment and motivation to train. It may give you extra motivation to join events that support causes you may believe in, such as arthritis research. Be sure to give yourself enough time to train. Work backward from the event to set specific, realistic training goals.

Try Tai Chi

Studies suggest that tai chi, a traditional Chinese martial art, reduces pain and stiffness in many arthritis patients. Tai chi combines slow, gentle movements with a mental focus. It can be practiced in groups or alone. Participants in these studies also reported improved balance and lower levels of depression.

Maintain Sexual Intimacy

Pain from arthritis can affect every part of life, including sexuality. But a fulfilling sex life is possible. Plan for sexual activity during times when you feel rested, avoid cold temperatures, use pillows to support painful joints, and relax muscles and joints with massage. Communicate openly with your partner and strive for emotional and physical closeness.

Walk the Dog

Take your four-legged friend when you run errands on foot or head out for a lunchtime stroll. Walking the family pet around the block can deliver a low-impact, inexpensive workout. Walking can reduce stiffness, increase bone mass, increase energy, improve mood, and reduce anxiety.  Try to accumulate at least 150 minutes a week. This could include 30 minutes of walking or any other moderate-intensity "lifestyle" activity, three to five days a week.

Take a Hike

At home or on vacation, hiking is an active way to explore the outdoors. Vary the trails you use, from short and strenuous to long and gentle. Activities like hiking are essential to managing the physical symptoms of arthritis, but they have other benefits, too. Exercise improves sleep and helps combat the stress and depression that can accompany arthritis.

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Anger, Stress May Provoke Heart Attacks

Angry Heart Attack Survivors More Than Twice as Likely to Have Another Heart Attack, Study Finds
By Charlene Laino
WebMD Health News Reviewed by Laura J. Martin, MD

Aug. 31, 2011 (Paris) -- Heart attack survivors who anger easily or who are often stressed out may be setting themselves up for another, potentially fatal heart attack, a new study suggests.

Over a 10-year period, more than half of heart attack survivors who had high scores on psychological tests designed to identify people with anger problems had a fatal or non-fatal heart attack, compared with fewer than one-fourth of people who had low scores.

"People with a high score on the anger scale were 2.30 times more likely to have [another heart attack] in comparison with those with a low score on the same scale," says researcher Franco Bonaguidi, DPsych, of the Institute of Clinical Physiology in Pisa, Italy.

Similarly, heart attack survivors who scored high on the stress scale were 1.90 times more likely to have another heart attack, compared with those who had low scores, he tells WebMD.

The analysis took into account known risk factors for heart disease, such as age, gender, high blood pressure, and high cholesterol.

The study involved 228 people who had had a heart attack, 200 of whom were men. Over the 10-year course of the study, 51 people had another heart attack, 28 of whom died.

The findings were presented here at the European Society of Cardiology annual meeting.

Anger a Primitive Emotion

"Anger is a primitive emotion that cannot be switched off at will," Bonaguidi says. "It can have a constructive function when it comes to overcoming obstacles and reach certain objectives."

Beyond a certain point, however, or in people who are already vulnerable to heart disease, "anger can trigger unfavorable physiological changes and can contribute to self-destructive behaviors and food and alcoholic addiction," Bonaguidi says.

The good news: People can change their behavior, he says.

American College of Cardiology Vice President John Harold, MD, a heart specialist at the University of California, Los Angeles, says the findings reflect what he sees in his own practice.

"When a heart attack patient comes in and exhibits anger or turns beet red or is stressed out, I can almost predict [that they are not going to do well] if they don't change their behavior," he tells WebMD.

Harold says he often prescribes an ocean cruise for such patients. His point is relaxation may help their health.

Other advice: If a family argument or other stressful situation is getting out of hand, walk away, Harold says. "It's just not worth it."

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Sugary Drink Habit Is Widespread in U.S.

Survey Shows Teens and Young Adults Drink the Most Sugary Drinks
By Kathleen Doheny
WebMD Health News Reviewed by Laura J. Martin, MD

Aug. 31, 2011 -- Half of the U.S. population age 2 or older indulges in sugary drinks on any given day, new research finds.

"Men drink more than women, and teens and young adults drink the most," says Cynthia L. Ogden, PhD. Ogden is an epidemiologist at the CDC's National Center for Health Statistics.

The American Heart Association recommends drinking no more than 450 calories a week of sugar-sweetened drinks. That's less than three 12-ounce colas. In 2010, U.S. dietary guidelines recommended limiting the intake of both foods and beverages with added sugars.

Overall, men and boys drink an average of 175 calories from sugary drinks a day. That is more than one can of cola. Women and girls drank about 94 calories a day. That is less than one cola a day.

Sugary drink intake in the U.S. has increased over the last 30  years. Sugared beverages have been linked with weight gain, obesity, poor diet, and, in adults, type 2 diabetes.

The CDC report, "Consumption of Sugar Drinks in the United States, 2005-2008," was issued today.

Sugary Drink Intake: The Numbers

Ogden  looked at data from the 2005 to 2008 National Health and Nutrition Examination Survey (NHANES). This survey asks a sample representative of the U.S. population to tell what they ate and drank during a 24-hour period. It includes those who drink sugary drinks and those who do not.

Sugary drinks as defined for the analysis included fruit drinks, sodas, energy drinks, sports drinks, and sweetened bottled waters. Diet drinks, 100% fruit juice, sweetened teas, and flavored milks were not classified as sugary drinks in the study.

Among the other findings:

• Boys age 2 to 19 drink the most, with 70% drinking sugary drinks on any given day.


•  Adult women, overall, drank less, with 40% drinking sugary drinks on any given day.


• Teen boys averaged 273 calories a day from sugary drinks; teen girls, 171. Men 20 to 39 averaged 252 calories a day. Women in that age range averaged 138 calories.


• Five percent of the population drinks at least 567 calories from sugary drinks a day. That is more than four 12-ounce colas.

Low-income people take in more calories from sugary drinks as a percentage of daily calories than those with higher income. Non-Hispanic black and Mexican-American adults have a higher percentage of calories from sugary drinks than do white adults. One surprise, Ogden says, is that ''over half, 52%, of sugar drinks are consumed at home." She thought people would be more likely to drink them at restaurants.

She is not certain whether the intake of sugary drinks has declined since the 2010 guidelines were issued. There is new data from 2009 and 2010, she says, but it has not yet been evaluated.


Beverage Industry Reaction

Sugar-sweetened drinks ''are not driving health issues like obesity and diabetes," according to a statement issued in response to the report by Chris Gindlesperger of the American Beverage Association, an industry group.

The group points to a July 2011 study published in the American Journal of ClinicalNutrition. It showed that Americans took in nearly a quarter less added sugars in 2008 compared to 1999. That decline, according to the study, was mostly the result of people drinking less soda.

The new report did not look at these trends, but only at a snapshot in time, according to Ogden. There is not an identical NCHS report of sugared beverage intake on a given day from 2001 to 2004.

The statement by the industry group also says: "Moreover, the total number of calories from beverages that our member companies have brought to market decreased by 21 percent from 1998 to 2008, according to Beverage Marketing Corporation data."

This is due, the group says, to bringing more no-calorie and low-calorie options to market.

"Balancing calories from all foods and beverages with those burned through physical activity and exercise is essential to maintaining a balanced, active and healthy lifestyle," the group says.

Campaign to Reduce Sugar Drink Intake

A new campaign to help lovers of sugar drinks reduce their habit is being launched today by the Center for Science in the Public Interest.

It is called "Life's Sweeter with Fewer Sugary Drinks."  It will include city public health departments and organizations such as the American Heart Association and the American Diabetes Association, says Jeff Cronin, a spokesman.

The goal, he says, is to decrease intake of soda and sugary drinks down to the American Heart Association recommendation of fewer than three cans per person per week.

Among the cities signing on, he says, are Boston, Chicago, and Los Angeles. Some cities already have launched programs.

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