INDIANAPOLIS – If you started 2024 with the goal of losing some weight, you probably re-examined your eating habits.

However, have you also re-examined what you drink?

Some sobering numbers from the National Institutes of Health show that by the year 2030, nearly half of Americans will be considered obese. New leading research shows that more people need to be more aware of what they drink, even if they think they’re being healthy.  

Writers at Eat This, Not That recently teamed up with a group of dietitians for a list of the 10 worst drinks for weight loss, and here is what they found:

• Fruit juice. Despite their wholesome image, many fruit juices are loaded with added sugars that can thwart your weight loss journey. Dietitians caution against these seemingly healthy beverages due to the concentrated sugars that can spike blood sugar levels and lead to increased calorie intake.
• Latte. Drinks like lattes can contain milk, cream, added sugars and whipped cream. While having a daily cup of joe in the morning is fine for weight loss as black coffee contains little to no calories, a daily latte could make weight loss much more difficult.”
• Alcoholic Beverages. While a social drink may seem like a harmless way to unwind, alcoholic beverages are significant contributors to weight gain and can hinder weight loss efforts. That’s because each gram of alcohol contains seven calories. Alcoholic drinks like beer and cocktails can contain wheat, fruit juice, sodas and syrups that can make the calorie content skyrocket.
• Oat Milk. While oat milk offers a dairy-free option for vegans and those sensitive to lactose, its added sugars and calorie content may surprise you. The problem with this plant-based milk is that, compared to other vegan substitutes like soy, it tends to lack protein but be high in carbohydrates. This can be dangerous for those seeking weight loss as protein makes you feel full and, without it, drinking a high-carb beverage so quickly causes blood sugar spikes and crashes. This means that oat milk can increase your calorie intake and appetite—a dangerous recipe for weight loss.
• Energy Drinks. Despite their promise of a quick energy boost, energy drinks often contain added sugars and caffeine, which can indirectly affect weight management. Instead, choose natural energy sources like a balanced diet centered around whole foods and sleeping well.
• Sugary Soda. Loaded with sugars and devoid of nutritional value, these fizzy beverages deliver empty calories that can add up quickly. Dietitians recommend opting for water, herbal teas, or infused water for a refreshing, hydrating choice without the unnecessary sugars.
• Lemonade. While the tartness of lemonade might seem innocent, its sugar content can pack a caloric punch. Choosing freshly squeezed lemon in water or a lightly sweetened version can be a more weight-friendly alternative.
• Fruit Smoothies Without Protein. Smoothies, often perceived as healthy, can turn into sugar bombs when lacking protein. Protein is the most satiating macronutrient that can help support weight management. Give your fruit smoothies a protein boost by adding Greek yogurt or protein powder to make them more weight-loss-friendly.
• Sports Drinks. Marketed for boosting hydration during intense physical activity, sports drinks aren’t all they’re cracked up to be. They often have a high sugar content and are devoid of nutrition, causing you to consume extra calories without nourishment. If you want to stay hydrated during exercise, your safest bet is good old H2O.
• Trending Drinks with Olive Oil. While olive oil has its place in a healthy diet, its incorporation into trendy drinks may not align with weight loss goals due to its high caloric density. Per the USDA, one tablespoon of olive oil provides 124 calories with little nutritional value.

The bottom line is beverages can be a sneaky culprit and can potentially undermine your attempts to adopt a healthier diet. It’s worth remembering that you are what you drink, as much as what you eat.