Stop drinking your calories

Calories are hiding in most everything with put in the big hole in our head. Often people will being training in the gym, eating clean, and yet still finding it difficult to lose weight. For many people the culprit is drinking calories. The problem with high calorie drinks is that they do not make you feel full and it is very easy to drink yourself right out of shape.

Here is an example of a fairly clean diet being sabotaged by calories in drink:

Breakfast: 567 food cal / 338 drink cal

  • 1 cup egg – scrambled: 367 cal
  • 1 slice of whole wheat toast: 50 cal
  • 1 orange: 69 cal
  • All bran: 81 cal
  • Soymilk: 132 cal
  • 1 cup coffee with cream and sugar: 96 cal
  • 1 cup apple juice: 110 cal

Snack: 390 food cal / 130 drink cal

  • Cottage cheese: 120 cal
  • 1oz mixed nuts: 174 cal
  • 1 pear: 96 cal
  • Sweetened Ice Tea: 130 cal

Bored at work drink: 0 food cal / 122 drink cal

  • Orange Juice: 122 cal

Lunch: 333 food cal / 168 drink cal

  • Salad: 33 cal
  • olive oil: 40 cal
  • chick breast (.5 cup): 115 cal
  • Black beans: 100
  • Balsamic Vinaigrette Dressing: 45 cal
  • Grande Latte with non-fat milk: 168 cal

Pre-workout: 190 food cal / 110 drink cal

  • Energy bar: 190 cal
  • V8 juice: 110 cal

During workout: 0 food cal / 50 drink cal

  • Gatorade: 50 cal

Post workout: 0 food cal / 220 drink cal

  • Muscle Milk: 220 cal

Dinner: 458 food cal / 150 drink cal

  • Stir fry with chicken: 350 cal
  • Brown rice: 108 cal
  • red wine: 150 cal

Total: 1938 food calories / 1166 drink calories = 3104

Lets assume our dieter is trying to lose 1lbs of fat per week and is going to the gym and burning 500 calories per day 5 days per week and running on her 2 off days also burning about 500 calories per day. Our person is a woman that currently weights 150lbs and thus needs 2584 calories per day to maintain her weight. To safely lose 1lbs of fat per week she needs a weekly caloric deficit of 3500 calories. So she needs to have a daily caloric deficit of 500 calories.

3104-2584 = 520 caloric surplus

– 500 calories burned doing exercise

= 20 caloric surplus

So after all of that training and being smart about food she is actually gaining a small amount of weight each week!

If our person removed just the juice from her diet she would lose .64lbs of fat per week! Kill the Starbucks latte too and she would be at 3430 caloric deficit per week of .98 lbs of FAT!

Hopefully from this example you can see how easy it is to negate the hard work you do at Unit 2 by drinking your calories.  If you are really slipping up and having a couple of beers, cola, etc. the problem only gets worse.

water (8oz) 0
coffee (8oz black) 2
Tea (8 oz black) 2
Coffee-Mate powdered creamer (1 tsp) 10
Sugar Free Red Bull (8.3 oz) 10
Coffee-Mate liquid creamer (1 tsp) 25
Garorade G Orange 50
Non-fat milk (8oz) 83
Coffee with cream and sugar (8oz) 96
80 proof liquor (1.5 oz) 97
Bud Light (12 oz) 110
Apple Juice (8 oz) 110
V8 Fusion Juice (8oz) 110
Orange Juice (8 oz) 122
Chick-fil-A Sweetened Iced Tea (medium size) 130
Soy milk (8 oz) 132
Coca-Cola classic (12 oz) 145
Red wine (6 oz) 150
Tropicana Pink Lemonade (12oz) 150
Mountain Dew (12oz) 165
Grande Latte with non-fat milk from Starbucks (16oz) 168
Starbucks DoubleShot coffee drink (8oz) 170
Beer (generic beer 1 pint) 176
Guinness (1 pint) 210
Monster Energy (18.5oz) 231
Starbucks nonfat white chocolate mocha with no whipped cream (16oz grande) 344
Margarita (8oz) 368
McDonalds Chocolate Shake (12oz “kids” size) 440
McDonalds Chocolate Shake (32oz large size) 1160
Posted in CrossFit, Diet, Fitness