Sixty-six percent of Americans are overweight - and liquid calories are part of the problem. Guzzle a 20-ounce bottle of Pepsi and it will cost you 250 calories...order that Starbucks Venti Caramel Macchiato and you're looking at 340 calories. Although loaded beverages can be a delicious occasional splurge (I admit it!), when it comes to managing your weight, remember to account for those calories - and moderate your intake.

Follow these three tips to avoid packing on the pounds:

1. Think before you drink
Be mindful of beverages loaded with caloric ingredients like sugar, corn syrup, fructose, milk, cream, syrup, special flavoring, and even fruit juice. When it comes to managing your weight, calorie-free water will always be your best bet.

2. Calculate the "total calories" you'll be drinking - not just one serving.
Many beverages list calories per serving but pack 2 or more servings into each bottle. Make sure you look at the serving size...and calculate how many servings (and total calories) are included in one container.

3. Healthy drinks can also pack on the pounds
Just because a product claims to be "all natural" or contains "no refined/added sugars" doesn't mean it's calorie-free. For example, 100% fruit juice and fruit smoothies are filled with nutrition, but also often high in calories. If you're watching your weight, you are better off eating fruit versus drinking it.

Consider this: Trim 500 liquid calories from your daily diet and you'll save 3,500 calories a week. That's potentially one pound of fat lost per week and more than 50 pounds lost at the end of the year!

Total calories in popular beverages:

Soda

• Soda (20-oz. bottle) = 250 calories
• 7-Eleven Big Gulp (32 oz.) = 400 calories
• Large movie theatre soda (44 oz.) = 550 calories
• 7-Eleven Double Big Gulp (64 oz.) = 800 calories

Tea and Coffee Drinks

• Snapple Peach Iced Tea (16-oz. bottle) = 200 calories
• Arizona Lemon Iced Tea (20 oz.) = 225 calories
• Starbucks Mocha Frappuccino:  
  • Tall (12 oz.) = 200 calories
  • Grande (16 oz.) = 260 calories
  • Venti (24 oz.) = 380 calories

• Starbucks Caramel Macchiato Grande (16 oz.) = 270 calories
• Starbucks Chai Iced Tea Latte Grande (16 oz.) 260 calories
• Dunkin' Donuts, Coffee Coolatta (16 oz. w/2% milk) = 190 calories

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