When counseling clients for weight loss, I often focus first on helping them to change what they drink every day. Beverages can be a tremendous source of hidden calories. Without even realizing it, many people drink the pounds on. Remember, just because a glass of juice is good for you doesn’t mean it’s calorie-free.

Beverages can add up to several hundred calories a day. Consider some of the following substitutions to help you achieve your weight loss goals:

• Instead of an 8-ounce serving of orange juice (110 calories), choose a fruit-flavored water sweetened with sucralose (Splenda), which contributes 0 calories to your day.
  
  
• Instead of an 8-ounce serving of Hi-C Lemonade (120 calories), choose an 8-ounce serving of Crystal Light, which adds 5 calories.
  
  
• Instead of an 8-ounce serving of whole milk (150 calories), try an 8-ounce serving of skim milk, which adds 90 calories.
  
  
• Instead of bottled iced tea (80 calories), consider fresh-brewed or diet iced tea sweetened with an artificial sweetener, which adds 0 calories.
  
  
• Instead of a 12-ounce can of regular soda (150 calories), replace it with a diet soda containing 0 calories.