Life on the blue planet is all about water. In fact, up to 60% the adult human body is composed of water.

It’s crucial to the function of every organ in your body, including your biggest organ — your skin, which is made of about 64% water.

So it seems like a logical line of reasoning to imagine that downing a few extra glasses of H2O a day could reduce fine lines and plump up sagging skin.

Sadly, the truth is hard to swallow: Drinking water can’t make you look younger.

“No matter how much water you drink, you can’t hydrate away wrinkles,” says Ana Gunn, registered nurse and Clinical Director at Mia La Maven, a premier wellness and aesthetic medical clinic in Los Angeles.

Board Certified Dermatologist Dr. Kimberly Jerdan agrees: “The theory that drinking water prevents wrinkles or signs of aging is false.”

What Actually Causes Wrinkles… and Why Drinking More Water Doesn’t Help

“Aging is definitely multifactorial,” says Dr. Jerdan. Internal factors like stress and genetics and external factors like diet, UV rays, and environmental exposure determine the visible signs of aging.

If you make a face, as your mother would say, it might just stay that way.

“More dynamic faces,” notes Dr. Jerdan, “or faces with lots of muscle movement and strong facial expressions can create lines that stay furrowed on the face.”

“Starting at age 30, we lose 1% of collagen in the skin per year,” she says. As we get older, the bone around our eyes and jawline lose density, causing the fat pads in the face to sink in.

The environmental exposures to our face loosens the skin barrier, making it more difficult to keep skin hydrated.

All of these factors combined, agrees Gunn, can leave the skin looking dull and aged.

But unless you’re severely dehydrated, “the water you drink has little to no affect on skin hydration,” says Jerdan.

What Drinking Water Can Do for You

Even though guzzling gallons won’t fill in fine lines, water is necessary for good skin and good health.

Consuming the recommended 2.7 liters per day for women and 3.7 liters a day for men helps keep your joints, spinal cord, and other tissues in working condition and helps transport waste out of the body, according to the Centers for Disease Control.

Plain and simple, says Gunn, “Drinking water makes you feel better.” When you feel better, you look better.

If you’re feeling tired, Gunn recommends drinking water to combat the visible signs of fatigue.

Proper hydration also helps with overall blood circulation.

One study from 2007 found that supplemental hydration may increase skin blood flow, which, according to Gunn, is “essential to bright and vibrant skin.”

Keep Your Skin Hydrated

Dr. Jerdan says the key to healthy looking skin is keeping the skin barrier intact and hydrated with external moisturizers. “External hydration can help minimize signs of aging more so than internal intake of water,” she says.

Jerden also recommends protecting your skin from UV damage, environmental pollution, and oxidative stress that can weaken the skin barrier.

She also recommends applying a daily moisturizer.

Choose a humectant-based moisturizer to help draw water into the skin, or choose an occlusive-based moisturizer to prevent hydration from leaving the skin.

“Even vitamin C serums can help portray brighter and more vibrant skin,” she says.

Cover Up for Younger Looking Skin

“Sunscreen, sunscreen, sunscreen,” recommends Gunn. Nothing helps reduce the visible signs of aging like studious sunscreen application.

One 2013 study in Australia found that subjects who used sunscreen daily showed no signs of aging after 4.5 years.

Since about 80% of facial aging is due to UV radiation, you’ll want to lather up to keep that baby face.

Eat Your Way to Healthier Skin

Dr. Jerdan suggests a well-balanced diet of lean protein and healthy fats with limited intake of caffeine and sugary drinks.

A healthy diet, sun protection, using moisturizers, avoiding smoking and tobacco, and, of course, proper hydration are the most effective tools to keep the visible signs of aging at bay.

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Maybe you’ve tried drinking smoothies to lose weight. How’d that work out for you? Success depends on a lot of variables, such as the makeup of your normal diet, how much you exercise, and what kinds of smoothies you either make or buy.

For some people, smoothie meal replacements can help them achieve a calorie-deficit while supplying important nutrients that might be lacking in their normal eating. For others, drinking smoothies for weight loss can turn into an unwelcome surprise, backfiring by making them gain weight and, worse, inching them closer to type 2 diabetes.

For those reasons, some dietitians are smoothie fans, while others advise their clients against them or suggest being judicious about how they’re made. Below, we’ve gathered opinions from some of the registered dietitians on our medical advisory board. You be the judge.

Smoothies can be a great way to get in extra protein and nutrients without a lot of effort and might help you lose weight.

“Protein helps slow down digestion, so it gets you full faster and keeps you full longer,” says medical board expert Amy Goodson, RD, CSSD, author of The Sports Nutrition Playbook. “Make a smoothie with 20 to 30 grams of protein with milk, Greek yogurt, and/or protein powder to increase satiety. The liquid volume often gives people a feeling of fullness.”

“Personally, I am not a fan of smoothies for weight loss. I recommend eating real food and eating calories not drinking them for weight loss,” says medical expert Julie Upton, MS, RD, co-founder of Appetite for Health Consulting. “For some people, smoothies may help them lose weight while for others it won’t. Losing weight means that you have created a calorie deficit. If drinking a smoothie for a meal results in you consuming fewer calories overall, it will help you lose weight. If you drink a high-calorie smoothie that adds calories or maintains your calories your weight may actually increase.”

“Smoothies can absolutely be a healthy weight-management staple,” says Lisa Moskovitz, RD, CEO of NY Nutrition Group, author of The The Core 3 Healthy Eating Plan. “If you’re trying to intentionally lose weight, focus on protein, fiber, and fat—the healthy eating trifecta.”

Protein can come from Greek yogurt, milk, tofu, or protein powder. Fresh or frozen fruit offers fiber and adding in a vegetable, such as spinach, kale, zucchini, or cauliflower, provides volume and additional gut-friendly nutrients. Fat like avocado, chia seeds, or almond butter, helps with staying power and satisfaction, she says.

“I often recommend smoothies as an excellent method to get in several food groups,” says Moskovitz. “The trick is to add volume with vegetables. Not only are vegetables high in nutrients and low in calories, but they’re teeming with metabolism-supporting and energizing nutrients.”

When you blend a smoothie at home, you have control over the ingredients. Not so at smoothie shops and convenience stores.

“Smoothies purchased at stores often contain added sugars in the form of ‘turbinado,'” says Goodson. “This added sugar can quickly add up to lots of calories. Be sure to evaluate the calories of all the ingredients and smoothie servings sizes if weight loss is your goal.”

“I typically recommend smoothies as a snack or part of a meal with something chewable such as a slice of toast,” says Laura Burak, MS, RD, owner of Laura Burak Nutrition.

Pairing a smoothie with something chewable makes it more satisfying. If your goal is weight loss, Burak advises keeping an eye on ingredient portions.

“All it takes is adjusting the ingredients and using fruit without added sugars or syrups, low-sugar yogurts and milk, and portioning out the calorically dense ingredients like nuts and nut butter so that you create a balanced meal or snack that fits into a diet for your specific goals,” she says.

Burak’s book Slim Down with Smoothies features 100 recipes that’ll help you do that.

Like most dietitians on our medical board, Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility, believes smoothies can be appropriate for weight loss, depending on the ingredients chosen, the portion size enjoyed, and what’s included in the eating plan for the rest of the day. Smoothies can be particularly useful to “breakfast skippers,” she says.

“We know that 90% of Americans are not eating the recommended servings of produce and people who regularly eat breakfast tend to have fewer nutritional gaps, which may help support weight loss goals,” says Manaker.

Smoothies should always contain healthy carbs, protein, healthy fat, and fiber to promote satiety. And portion sizes should be appropriate.

“Chia seeds and hemp seeds are easy additions to weight loss smoothies that check the healthy fat, fiber, and protein boxes, making them typical go-to ingredients when I am guiding clients about how to create a weight loss-friendly smoothie,” Manaker says.

With a smoothie or any blended or juiced drink, it’s easy to unknowingly swallow a lot more calories than you expect, so be mindful, according to Tammy Lakatos Shames, RDN, CDN, CFT, and Lyssie Lakatos, RDN, CDN, CFT, also known as The Nutrition Twins.

“We explain it to our clients this way: when you eat four apples, you’re aware you’ve eaten them, but when you drink four blended apples, it may blend down into a cup or less of liquid, and you may not realize how much you’re consuming,” they say. “Typically, when you drink your calories, instead of eating them, it isn’t as satisfying as when you eat the real food, and you end up eating more calories later in the day. And, if you’re loading your smoothies with sugar, syrup, overdoing the fruit, or other add-ins, you could be unknowingly creating a calorie bomb.”

As long as their clients stay mindful of the blender blunders when making smoothies, The Nutrition Twins do believe smoothies can be a great part of a weight loss diet.

“They’re especially helpful for people on the go who often choose unhealthy, calorie-dense foods when they’re in a pinch,” they say.

Tip: Add vegetables to your smoothies to boost satiating fiber and nutrients while keeping overall calories low. They recommend their recipe for Blueberry Chai Protein Smoothie.

“It’s a great weight-loss snack because you get about 18 grams of satisfying protein in less than 200 calories, and it contains helpful ingredients for weight loss,” they say. “The pea protein powder aids in weight loss even when calories aren’t restricted and is actually more effective than whey protein at fighting against hunger. Berries contain the phytochemical C3G, which increases fat metabolism and suppresses appetite. And naturally sweet cinnamon stabilizes blood sugar and reduces body weight and belly fat, helping to prevent obesity.”6254a4d1642c605c54bf1cab17d50f1e

Drinking smoothies is an easy way to get a lot of nutrients like fruit, healthy fats from nut butter, protein, and fiber in one glass.

“The protein content and fiber from the fruit and veggies can help individuals experience feelings of fullness in the hours of consuming a smoothie,” says Goodson.

She recommends the following ingredients for a good smoothie for weight loss:

• High-quality protein like cow’s milk, Greek yogurt, or protein powder
• 1-2 servings of fruit. A serving could be 1/2 banana, 1/2 cup chopped fruit, 1 cup berries, etc.
• A handful of greens like spinach or kale for added fiber and nutrients
• 1 Tablespoon of healthy fat like nut butter, chia seeds, or ground flaxseed

For more delicious smoothie recipes, pick up a copy of The 7-Day Smoothie Diet: Lose up to a pound a day—and sip your way to a flat belly!

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Food may not be your biggest foe in your battle with belly fat—it may be fluids. What you drink and just how much affects the total number of calories you consume. And those calories can sneak up on you since most people who count calories only count solid food calories. So, recognizing and adjusting your drinking habits to reduce calories can jumpstart your weight loss.

Think about this: The average American consumes about 22% of her daily calories from liquids. So, let’s say you eat an average of 2,400 calories per day (a conservative number since some studies suggest the average is 3,000, others say up to 3,600!). That’s 528 calories that you might make a serious dent in by eliminating sugary beverages from your daily routine.

Make it personal: keep track of all the liquids you consume in a typical day and tally up the calories to see just how many you can eliminate to jumpstart your weight loss. Adopting the following healthy drinking habits will help.

Read on, and for more on how to eat healthy, don’t miss Eating Habits to Lose Abdominal Fat As You Age, Say Dietitians.

Making a habit of drinking a smoothie as a meal replacement is another way to sip your way to a leaner body. But you have to make it right. Many people don’t. They blend smoothies that are so high in calories and even sugars that they are counterproductive to weight loss, say dietitians.

To ensure that your smoothies are truly designed for filling you up and not out, make sure it has enough protein and fiber, ideally 20 grams of protein and at least 5 grams of fiber, advises registered dietitian nutritionist Elise Harlow, RDN, owner of The Flourished Table. “If these nutrients are overlooked, your smoothie can cause a significant increase in your blood sugar and leave you feeling hungry shortly after,” she says.6254a4d1642c605c54bf1cab17d50f1e

READ MORE: The 25 Best-Ever Weight Loss Smoothies

“Artificial sweeteners have been a controversial food product for years,” says Trista Best, RD, a registered dietitian at Balance One Supplements. “The concern is whether the calorie reduction in our foods is worth the potential side effects, ranging from gas and bloating to gastrointestinal irritation to potentially being cancer-promoting.” What’s more, the common artificial sweetener sucralose reduces the healthy bacteria in the gut, which makes gastrointestinal irritation more likely and may contribute to weight gain.

RELATED: What Happens to Your Body When You Eat Artificial Sweeteners

By having a water goal for the day, you’ll be more likely to avoid fluids that are high in calories. “A good rule of thumb is to drink half of your body weight in ounces of calorie-free fluid every day,” says Samantha Presicci, RD, a nutritionist at FOND Bone Broth. “And I always recommend electrolytes to help assist that hydration and help your body better utilize and absorb the water you’re drinking.”

Also, the more fluid you consume, the less food you tend to eat. Studies have shown that people who drink glasses of water before a meal, end up reducing their calorie intake at the meal and during the rest of the day.

All unsweetened teas are excellent beverages choices, but one may be particularly powerful in jumpstarting your weight loss: green tea. “Japanese researchers found that levels of special antioxidants called polymerized polyphenols found in green tea inhibit the body’s ability to absorb fat by as much as 20%,” says Kelly Choi, author of The 7-Day Flat-Belly Tea Cleanse. Both green and white tea also contain certain plant compounds called catechins like epigallocatechin gallate (EGCG) that have been shown in studies to drive weight loss and abdominal fat loss when consumed regularly, she says.

What’s more, these teas contain caffeine. An analysis of studies published in the International Journal of Obesity, showed that the combination of EGCG and caffeine may be responsible for boosting metabolism by 5%.

Now that you have your drinking habits under control, check out these Eating Habits to Lose Abdominal Fat As You Age.

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As you get older, what you pour into your glass may be the last thing on your mind. However, it’s more important than ever to stay hydrated once you age past half a century. According to the Mayo Clinic, older people naturally have a lower volume of water in their bodies, typically because they have a higher percentage of body fat (which contains less water than lean muscle tissue).

“As we age, the natural thirst sensation decreases,” says Amber Pankonin, MS, RD, registered dietitian, and owner of the Stirlist.

Besides fending off dehydration, staying hydrated after 50 is also key if you’re trying to get lean.

“Some studies have shown that poor hydration status could be associated with a higher body mass index,” says Pankonin. “This might be because people will often confuse thirst for hunger, or choose to hydrate with beverages that contain calories instead of choosing low-calorie or no-calorie options like water.”

To stay fit and healthy after 50, think about what you’re drinking as much as what you’re eating with these simple drinking habits for a leaner body. Read on, and for more on how to eat healthy, don’t miss 7 Healthiest Foods to Eat Right Now.

If you want to get lean, know that water plays a big role in the process of breaking down fat. “You’ve got to stay well-hydrated if you want to lose fat mass!” says Brittany Michels, MS, RDN, LDN, registered dietitian nutritionist for The Vitamin Shoppe.

“Almost all of the body’s major systems depend on water to function and thrive,” says Michels, adding that lipolysis (the breakdown of fat), specifically, requires water, so being adequately hydrated greatly impacts weight management.

“Without the presence of water it would be impossible to break down fat and lose fat mass,” says Michels. “Therefore, we must consume our baseline fluid needs to support a healthy metabolism and obtain a lean body.”

“Additional perks of adequate water intake are improved satiety and digestion. If keeping track of intake is difficult, consider buying larger bottles and setting an afternoon alarm to remind yourself to start on the second bottle.”

RELATED: Sign up for our newsletter to get daily recipes and food news in your inbox!

“If you go to your favorite coffee place, a nitro cold brew with a small amount of cream is about 70 calories compared to the vanilla latte or mocha that might have around 400-500 calories,” says Pankonin. “This could add up over time, especially if ordering one of these specialty drinks is a daily habit.”

“Added sugar jumps blood sugar, halts fat metabolism, increases cravings, and negatively impacts mood,” says Michels. “If you’re unable to meet your water goal, consider supplementing with other non-sugar sweetened beverages, such as citrus spritzer carbonated water or herbal tea.”

“Alcoholic beverages can often have more calories than most people realize,” says Pankonin. “Alcohol has 7 calories per gram, so it can be very easy to consume more calories than you realize.”

“Green tea contains both caffeine and the flavonoid epigallocatechin gallate (EGCG), which help speed up metabolism and trigger the breakdown of fat molecules,” says Michels. “Studies confirm that moderate consumption of green tea may reduce waist circumference, belly fat, and overall body fat mass. If you’re not a fan of drinking green tea, consider taking green tea extract or EGCG in capsule form.”

“Proper water intake can help keep muscles hydrated and help with recovery,” says Pankonin. “Poor hydration can lead to muscle cramps and weakness which might prevent you from working out or make your workout extremely difficult.”

“Apple cider vinegar contains the compound acetic acid, which has been found in research studies to improve satiety, blood sugar management, and digestion (all supporting weight-loss efforts),” says Michels. “Raw, organic options with the mother provide the most nutrients & benefits. For an added boost: drink another round later in the day.”

“Calorie-free beverages like water or flavored waters with no calories can offer hydration and might help curb cravings for high-calorie foods,” says Pankonin. “Drinking water not only helps improve hydration but might also help increase fullness especially when consumed before or with meals.”

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Sometimes when we try to lose weight, we don’t always get the results we hope for. But it’s not always because of obvious problems. If you’re in your 40s and have been trying to lose weight for quite some time but keep hitting roadblocks, there may be some underlying reasons that you’re not aware of yet.

For instance, even when you exercise regularly and change around your diet, small choices throughout the day can still hinder your progress. These habits can be harmful to your process because they can easily go unnoticed. That’s why we talked with a few experts to get their take on some of the drinking habits you may want to avoid to get a lean body after 40.

Continue reading to learn about drinking habits to stay away from when you’re trying to lose weight. And for more healthy eating tips, make sure to check out 7 Healthiest Foods on the Planet.

There’s nothing wrong with putting some delicious creamer into your morning cup of coffee, but registered dietitian Sarah Williams, MS, RD warns that it can quickly pack on the calories.

“Coffee creamers can be a hidden source of excess calories for many people, and I’ve had clients discover they were getting over 200 calories each day from coffee creamer without realizing it,” says Williams, “so instead, I recommend adding a tablespoon of half and half (which has about 20 calories) and using something like stevia as a sweetener.”

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Alcohol in moderation is usually okay for your health. In fact, some studies have suggested that moderate consumption of red wine (one glass per day) can have positive benefits on your heart health. And many “Blue Zone” parts around the world, areas where the average lifespan is longer, partake in drinking wine on a daily basis.

However, registered dietitian Lindsey DeSoto, RDN, LD, owner of The Dietitian Momma warns that it is far too easy to go past a “moderate amount,” which can negatively impact your health goals.

“The typical glass of wine or beer can contain around 160 calories, and this can easily lead to consuming an extra few hundred calories and unwanted weight gain,” says DeSoto, “and even low-calorie options can impact your body composition because when you consume alcohol, your body uses it as a source of energy before fat or carbohydrates, which leads to excess storage of lipids and glucose, ultimately being stored as extra fat.”

Drinking excess amounts of sugar is of the quickest ways to get off your weight loss track. In fact, a study published in Circulation found that sugar-sweetened beverages (think sodas and sugary processed juices) were directly linked to excess fat around the belly.

“Drinks with excess sugar also cause blood sugar spikes and can contribute to feelings of unnecessary hunger,” says registered dietitian Morgyn Clair, MS, RDN, an author at Fit Healthy Momma, “and some of the worst choices are things like margaritas, piña coladas, and cocktails made with heavy syrup and regular soda.”

RELATED: The #1 Worst Drink That Increases Belly Fat, Says Science

It may be tempting to switch over to diet sodas to avoid the added sugar, but studies, unfortunately, show that these most likely won’t help your weight loss goals either.

“Despite having zero calories and sugar, overconsumption of diet drinks can prevent you from having a lean body because artificial sweeteners found in diet sodas can lead to food cravings and excess calorie intake,” says DeSoto, “and a study from earlier this year found that diet drinks made with the artificial sweetener sucrose can cause an increase in appetite and cravings for high-calorie foods in people who are obese.”

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The worst drinks for a lean body are those that are easy to make habitual to the point where you consume them nearly every day, maybe even multiple times a day, and don’t even realize you’re doing it. They are the drinks that don’t feel heavy in your hand or thick and creamy in your mouth nor are they filling when they finally reach your stomach.

We asked our nutritionist friends to name their picks for worst drinks for habitual drinking. Read on to discover what they are, and for more on how to eat healthy, don’t miss 15 Underrated Weight Loss Tips That Actually Work.

Many dietitians point to sugar-sweetened beverages, especially soda, as the worst possible drink to make a habit of because it’s basically just sugar and water. “Soda is very high in sugar and calories; a 24-ounce soda can have 60 grams of sugar, the same as 12 teaspoons of sugar,” says Brenda Peralta, RD, a writer for FeastGood.

Soda and other sugary drinks are so hard to avoid because we have been programmed to order soda whenever we place an order for fast food. And sugary drinks are available everywhere you turn, especially in the grocery stores.

A new pilot study by the Center for Science in the Public Interest investigated the placement and promotion of sugary drinks, the top source of added sugars in the United States, across 16 grocery stores in one metropolitan area. On average, sugar-sweetened beverages appear in about 30 locations, including endcaps and checkout areas, within each grocery store and were featured in nine price promotions per location.

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Even though they don’t have any calories, beverages that contain artificial sweeteners can be harmful to you if you want a lean body. “Studies show that artificial sweeteners may negatively impact your microbiome and cause glucose intolerance, which may make it harder to lose weight,” says USA Rx’s Heather Hanks, MS, who holds a degree in complementary and alternative medicine and specializes in holistic nutrition, gut health, and chronic disease management.

“Even when used in small amounts, you may still find that you crave more calories than you did before you drank that artificially-sweetened beverage,” says Hanks. A 2021 study published in JAMA Network Open adds to the evidence that drinks made with a specific artificial sweetener, sucralose, may stimulate the appetite by priming the brains of people with obesity to crave high-calorie foods.

Hanks’ recommendation: water is by far the best thing you can drink if you want a lean body.

RELATED: This Is What Happens to Your Body When You Drink Water

Morning coffee is arguably the most common drinking habit among Americans, which makes coffee potentially the worst drink for a lean belly.

“Coffee alone won’t cause weight gain, and, in some cases, it can improve your weight-loss efforts (by boosting metabolism and helping control appetite),” says Trista Best, RD, a registered dietitian at Balance Once.

But it’s those high-calorie sweeteners and high-fat creamers you add in that turn a coffee habit into an opportunity for serious weight gain, she says. The worst culprits are those specialty coffees made at coffee shops like Starbucks. That chain’s White Chocolate Mocha, made with whole milk and whipped cream, packs up to 620 calories and 67 grams of sugar, more than you’ll consume by eating five chocolate croissants!

RELATED: The #1 Worst Coffee Habit for Weight Loss, Says Dietitian

It’s easy to forget the number of calories in beer, wine, and cocktails when you’re enjoying yourself with friends at happy hour. So, here’s your refresher: There are two main reasons drinking alcohol regularly is the worst type of drinking habit for a lean body, according to Daniel Boyer, MD, a medical researcher with the Farr Institute. First, alcohol (ethanol) has calories, about 12 calories per ounce. While a regular beer may have about 150 calories per 12 ounces can, and a glass of red wine about 125 calories, some blended cocktails made with sugary mixers can top 600 calories.

Secondly, “taking too much alcohol makes your body prefer the excess alcohol to fat as an energy source,” says Dr. Boyer. So, you end up burning off the alcohol while your fat stores continue to build up in your body. One study demonstrated that when subjects were given four different meals, including one meal with alcohol, the booze-rich meal suppressed the oxidation of fat more than any of the no-alcohol meals.

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When you need to slim down, it can feel tempting to exclusively focus on planning out meals and designing the perfect workout routine. While these factors can lead to weight loss success, anyone who really wants to shed some pounds also has to take a closer look at their drinking habits. Even if you eat right and constantly hit the gym, too many sodas or cocktails can spell disaster for your weight loss journey.

On paper, figuring out what drinking habits help you lose weight seems simple. But upon closer inspection, some patterns that seem harmless can have more of an impact than you think. In order to create healthier drinking habits for weight loss, we created a comprehensive list you can follow with help from a handful of nutrition experts.

While these drinking habits can help anyone reach their weight loss goals, you can always fine-tune your liquid intake with some help from the 11 Healthiest Drinks for Weight Loss for maximum results.

Everyone has heard that you need to drink enough water throughout the day, but in the right quantities, this beverage can also help promote weight loss.

“Water is the first choice when looking for something to drink and lose weight,” says Brenda Peralta, RD and writer for FeastGood. “We are [around] 60% water—no wonder why we need that much to function properly. By drinking plenty of water, you make sure that everything runs smoothly. You have good bowel movements, and it helps your stomach feel full. Thus it makes you less hungry, which means you end up eating less. Clients that manage to drink half their body weight (in pounds) of water end up having better results.”

“Staying adequately hydrated is essential in regulating your appetite,” says Claudia Hleap MS, RD, LDN.

One study from the European Journal of Nutrition shows that people who drank an adequate amount of water before a meal reduced their energy (i.e. calorie) intake for non-obese males. Another study from Annals of Family Medicine also stated that those with inadequate hydration typically have an elevated BMI or even are marked as obese.

The best way to make sure you’re eating because you’re actually hungry is to preemptively make sure you’re staying hydrated throughout the day. Stick to non-caloric drinks to make sure you’re getting enough fluid without contributing to caloric intake.

RELATED: Get even more healthy tips straight to your inbox by signing up for our newsletter!

“Another drink I typically recommend for weight loss is tea,” says Peralta. “It really doesn’t matter which one since they all have antioxidant properties, and they help you flavor the water without any calories. There is one I try my clients to drink more, and it’s green tea. Several studies have shown that it increases your metabolism slightly, which means you burn more calories.”

Here’s 6 Ways Drinking Green Tea Can Add Years to Your Life, According to Science.

Alcohol is known to contain empty calories (i.e. calories that do not provide nutritional value for the body), and these drinks can sneakily add up without you even realizing it.

“Research has shown that drinking too much alcohol is a bad idea when you want to lose weight,” says Jay Cowin, NNCP, RNT, RNC, CHN, CSNA, and the ASYSTEM registered nutritionist and director of formulations. “Alcoholic drinks and liquors, in particular, can be very high in calories and often contain sugar, which we all know we should keep away from if we’re trying to lose weight.”

If you love unwinding with an occasional adult beverage, don’t immediately assume you have to ditch this drink from your lifestyle.

“Drinking too much can damage your health so if you do choose to drink alcohol, try limiting yourself to only one glass per day,” Cowin continues. “In fact, drinking less is probably the single most important thing to do for your health! It will reduce your risk of liver problems, heart disease, and certain cancers.”

Make sure you choose the best alcohol for the occasion and drink within the limits. To know exactly how much alcohol to enjoy, here’s The Exact Amount of Alcohol That Derails Weight Loss, New Study Says.

If you feel like having a drink, make sure you have some food in your system.

“It’s usually a bad idea to drink on an empty stomach because it can exaggerate the effects of alcohol,” says Cowin. “It can also lead you to eat more. If you’re going out for dinner, have your first drink at least half an hour after your meal begins so that the food will absorb some of the alcohol and make you feel less intoxicated. For best results, try drinking sparkling water with lime instead.”

“Alcoholic drinks mixed with soft drinks or fruit juice can be very high in sugar (and calories), so if possible stay away from these,” says Cowin. “It’s usually best to stick with soda water.”

However, that doesn’t mean you need to give up on cocktails or mixed drinks entirely. Feel free to use one of 11 Healthy, Low-Calorie Mixers for Every Kind of Cocktail that can keep your diet on track.

“For many reasons, those one [or] two glasses of wine pours up to around 120 to 125 calories a serving,” says Dr. Joan Salge Blake, EdD, RDN, LDN, FAND and the host of Spot On!. “However, if your wine glass resembles the size of a stemmed water goblet, and you pour it half full of wine, you may be serving yourself a hefty glass of seven or more ounces or the equivalent to about 1.5 servings of vino. Now we are talking about 175 calories a glass. If you pour a second glass, you will be consuming about the same amount of calories of a mini meal.”

Dr. Blake points out that a “750-milliliter bottle of wine is supposed to provide five 5-ounce servings. If you are getting only four servings after popping the cork, or less servings, it’s time to get new wine glasses.”

“To make matters worse, after drinking this much wine, your ability to keep to more manageable portion sizes at dinner and in the evening, may become anesthetized,” he continues. “This will cause you to over-munch, adding even more excess calories to your day.”

Dr. Blake recommends investing in smaller wine glasses or even swapping out your wine with a low-calorie beverage or seltzer. To make it interesting, you could add an ounce of juice and a mint leaf to your seltzer and make a low-calorie mocktail.

“You will be drinking less booze and less likely to over-munch in the evening,” he says.

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I think we can all agree that it would be nice to have a miracle drink for weight loss, one where we could just take a few sips and instantly shed the pounds.

But sadly, this doesn’t exist. And even though there isn’t a miracle weight loss beverage for us to enjoy, there are types of drinks that can help support our goals as we pursue a healthy lifestyle.

Tea is one of the most talked-about of these “weight loss drinks,” so we decided to learn as much as we can about why it’s so highly talked about among those wanting to lose weight.

To do this, we spoke to Lauren Manaker, MS, RDN, author of The First Time Mom’s Pregnancy Cookbook and Fueling Male Fertility and member of the Eat This, Not That! Medical Expert Board, and her response? That she supports using tea for weight loss as long as it’s coupled with a healthy diet.

Read on to learn more about what Manaker has to say on how tea can help you lose weight, and for more healthy eating tips, make sure to sign up for our newsletter to get daily recipes and food news in your inbox!

What makes drinking green tea so effective for weight loss

The natural ingredients found in certain teas can make them great for supporting weight loss and weight management. For example, according to Manaker, “green tea contains catechins, which are antioxidants that have been linked to fat loss and an increased metabolism.”

There are different types of catechins found in green tea, and one of the most predominant is known as EGCG. Many researchers attribute most of green tea’s health benefits to its high quantity of catechins like EGCG.

Catechins in green tea have been known to support weight loss in a multitude of ways, including shrinking fat cells, blocking the formation of new fat cells, and regulating blood sugar.

RELATED: 11 Healthiest Drinks for Weight Loss

Green tea isn’t the only tea for weight loss

According to Manaker, “other teas, like black and oolong, have been shown to support weight loss too.” There hasn’t been as much research done on these types of tea as there has been for green tea, but current data shows they can still be helpful for your goals.

A study from the Chinese Journal of Integrative Medicine discovered that obese and overweight participants who consumed a daily serving of oolong tea for six weeks saw a decrease in body fat. Part of oolong’s health benefits could be attributed to its catechin content as well, but green tea still contains the highest amount.

A recent study published in the European Journal of Nutrition found surprising results related to black tea and its potential weight loss benefits as well.

Researchers in this study learned that black tea might actually be able to alter the bacteria in your gut, which can attribute to weight loss. However, this study was performed on mice, so more research still needs to be done.

RELATED: 5 Best Metabolism-Boosting Teas for Weight Loss

How you drink your tea matters

Teas like green, oolong, and black can be great for supporting your weight loss goals, but Manaker reminds us that how you drink your tea makes a huge difference.

“If the tea is replacing caloric drinks like regular sodas, any variety would likely be a good choice when supporting weight loss,” says Manaker, “and as long as the tea isn’t being enjoyed with a large amount of sugar, honey, cream, or other caloric additions, it can be a fantastic choice for weight loss support as well as overall health support.”

So when reaching for a cup of tea to help you with your weight loss goals, just remember that although it can help you, it’s your daily food, movement, and sleep choices that make all the difference.

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If you’re trying to lose weight, chances are you’ve scrutinized virtually everything that crosses your plate, from your portion sizes to the condiments you’re using to top those foods.

However, what many people fail to consider is how much their choice of beverages can affect their daily caloric intake—and their weight. If you want to slim down and keep those pounds off, read on to discover the drinking habits you need to stop now, according to registered dietitians. And if you kickstart your weight loss, check out these 15 Underrated Weight Loss Tips That Actually Work.

While drinking some herbal or black tea with no added milk or sugar can be a satisfying way to shake up your beverage routine, those sweetened iced teas you get at the store could be the reason you’re struggling to lose weight.

“A 16-ounce bottle of sweetened iced tea contains anywhere from 200 to 450 calories, according to a research study published in Food Sciences & Nutrition,” says Courtney D’Angelo, MS, RD, author at Fit Healthy Momma, who notes that bubble tea often has even more calories and sugar (often in the form of high-fructose corn syrup) than your average iced tea beverage. “Any type of drink that is high in sugar will tend to cause weight gain,” D’Angelo adds.

If you want to make smarter choices in the grocery store, check out The Best & Worst Teas in America in 2021—Ranked!

While the return of pumpkin spice lattes may have you eager to make a trip to your favorite coffeehouse, doing so may be wreaking havoc on your weight loss efforts.

“A medium-sized PSL has 390 calories and 50 grams of sugar! It’s perfectly fine to drink as a treat in moderation, but if you are drinking one every day during the fall season, it may be better to consider brewing your own coffee or espresso at home and add a low-fat milk instead and some spices instead,” says Roxana Ehsani, MS, RD, CSSD, LDN, a registered dietitian nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics.

Just because a drink has “water” in the name doesn’t mean it’s low-calorie—or healthy.

“Whether you’re feeling sick or feeling like you need a dose of something healthy, you might be lured into buying a water loaded with vitamins, but they typically pack mostly sugar, and you can get these vitamins from real food,” explains Ehsani.

No matter how grueling you consider your workout to be, odds are you don’t actually need a sports drink to refuel afterward.

“Traditional sports drinks typically contain added sugar, artificial dyes, and other additives that contribute to inflammation and weight gain,” says Gina Jones, MS, LDN, RDN, founder of the INW Center. “Most people over consume these drinks not realizing that these are meant for intense exertion and sweating and not for regular daily use.”

Fruit juice is often touted as a healthy drink, and juice cleanses have made it seem downright weight-loss-friendly—but experts say otherwise.

“Most conventional juices are loaded with sugar,” says Angela Houlie, MS, RDN, CDN, founder and owner of My Fruitful Body Nutrition, PLLC. “Excess sugar the body does not immediately use for energy is stored as fat in the body, contributing to unwanted weight gain,” Houlie adds.

If you’re reaching for a snack mere hours after breakfast, your low-protein smoothies could be to blame.

“Smoothies made with several fruits and without a protein source can be high in calories and leave you feeling hungry,” says Sarah Williams, MS, RD, founder of Sweet Balance Nutrition.

“If making smoothies at home, make sure to include a protein source like Greek yogurt, kefir, or protein powder to create a balanced smoothie that will help you feel satisfied and stay full longer,” recommends Williams.

If you’re looking to satisfy your sweet tooth and slim down, check out The 25 Best-Ever Weight Loss Smoothies.

It’s all too easy for a single drink to turn into many more—and that can easily lead to weight gain over time.

“Having two drinks per night can add anywhere from 200 to 500-plus calories to your day depending on the type of drink,” says Williams, who recommends opting for light beers, dry wines, and seltzers and drinking one alcoholic beverage a few times a week instead of every night.

It’s not always what you’re drinking too much of that can hinder your weight loss efforts or lead to weight gain.

“Drink more water!” says Zoë Schroeder, MS, RDN, CSCS. “Most of my clients start out not drinking enough water and it truly makes such a difference for energy levels, hunger, and performance in the gym. Replacing most of your beverages, specifically soda, energy drinks, sweetened iced tea, lemonade, fruit juice, etc., with water will drastically improve your weight loss!”

For more incentive to refill that glass, check out What Happens to Your Body When You Stop Drinking Water, and for the latest weight loss tips sent to your inbox, sign up for our newsletter!

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Whether you’re trying to look your best for an upcoming event or just want to fit back into your favorite jeans after some pandemic-related weight gain, everyone has their own personal reasons for wanting to slim down. Unfortunately, there often seems to be little overlap in the Venn diagram of foods that are quick and easy to make and those that are good for aiding in your weight loss efforts.

However, there is one notable exception: smoothies. When they’re made with the right ingredients, smoothies can be your secret weapon for losing weight and keeping it off. So, how exactly does drinking something that tastes like a dessert help you rid your body of those extra pounds? Read on to discover how smoothies help you lose weight, according to dietitians. And for more simple ways to shed some unwanted pounds, check out these 15 Underrated Weight Loss Tips That Actually Work.

While chewing your food may be satisfying, the liquid content of smoothies can play a significant role in keeping you physically satiated, thus aiding your long-term weight loss efforts.

“Being naturally high in water, fruits and vegetables are, by default, low in energy density, which is the number of calories divided by the weight in grams,” explains Elizabeth Brown, MS, RDN, CPT, The Kitchen Vixen, a registered dietitian and certified holistic chef based in Santa Monica, California. “Not only do smoothies add water to these already water-rich foods, by way of blending, you also incorporate more air into the volume of your soon-to-be weight loss smoothie.”

While the thought of eating steak after steak may sound laborious, drinking smoothies is a delicious and easy way to increase your protein intake and help build muscle along the way.

“Smoothies containing whey protein aid in muscle building. Muscles burn more energy, even when you are sitting and sleeping,” thus helping you shed pounds more easily, explains Marie Ruggles, MS, RD, CN, CDE, creator of The Whole Foods Quick Start Guide with Tracker.

For more incentive to keep these satisfying drinks on your menu, check out these Side Effects of Giving up Smoothies, According to Science.

Want to say goodbye to those hunger pangs telling you to snack between meals? A smoothie might just be the easiest way to bid them adieu once and for all.

“Making a smoothie with mostly veggies, one to two fruits, and a protein source can aid in weight loss. It’s full of fiber and protein, which can help you feel full longer,” explains Stacy Roberts-Davis, RD, LDN, of Flavorful Nutrition LLC.

Adding some protein to your favorite smoothie recipe can not only keep you feeling full for longer, but it may also help suppress your hunger hormones and kick those cravings to the curb.

“Whether you use a protein powder, cow’s milk, Greek yogurt, or tofu, you can bolster the protein content which will help you have a satisfying smoothie that also fills you up with supportive calories, rather than empty calories that are lacking nutrients. In fact, higher protein intake increases levels of the appetite-reducing hormones GLP-1, peptide YY, and cholecystokinin, while reducing your levels of the hunger hormone ghrelin. This can help lead to a reduction in calories throughout the day,” explains Lisa Bruno, MS, RDN, founder of Well Done Nutrition.

The easiest way to eat fewer junk foods isn’t necessarily to prohibit them—sometimes, it’s easier to crowd them out with a greater proportion of nutrient-dense, low-calorie foods instead.

“Smoothies allow you to easily increase your fruit and vegetable intake,” says Bruno. “On average, only 14 percent of American adults consume at least two servings of fruit and at least three servings of vegetables daily. A diet high in fruits and vegetables is optimal for weight management. We should aim to eat two to three cups per day of both fruits and veggies.”

Need some smoothie ideas to try? Check out The 25 Best-Ever Weight Loss Smoothies, and for the latest healthy eating news delivered straight to your inbox, sign up for our daily newsletter!

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