1. High-Calorie Coffee Drinks
High-calorie coffee drinks, such as sugary lattes and flavored concoctions, can unwittingly contribute to weight gain and a slow metabolism due to their excessive calories and added sugars. While coffee itself is a low-calorie beverage, the extras like syrups, whipped cream, and sugary flavorings can quickly turn a seemingly innocuous drink into a calorie-laden treat. When you consume too much sugar, your body needs to produce more insulin to manage the glucose in your bloodstream. Over time, this constant demand for insulin can cause your cells to become less responsive to it, leading to insulin resistance.
Shana Abraham, a NASM-certified personal trainer and Precision Nutrition-certified nutrition coach, says that "coffee drinks with excessive sugars, syrups, and whipped cream contribute empty calories. Choosing black coffee or adding a splash of unsweetened milk can keep your morning beverage low in calories and support weight loss."
2. Soda
Everyone knows soda is packed with added sugars, but it’s often in the form of high-fructose corn syrup. When consumed, these sugars are rapidly absorbed into the bloodstream, causing sharp spikes in blood sugar levels.
All the inflammation and weight gain over time can exacerbate insulin resistance and increase the risk of type 2 diabetes.
Destini Moody, RD, lists several reasons why this sugar-laden drink needs to be cut out of your diet, especially when it comes to blood sugar and weight gain. "Depending on the brand, a standard 12-ounce can of soda can have 120-180 calories. While this isn’t a huge number, it’s important to note that there are zero nutrients to be found in soft drinks. Soft drinks are typically made from high fructose corn syrup with some artificial colors and flavors added and then infused with carbonated water to give those signature bubbles," she notes.
Moody further warns that soda is "essentially liquid sugar. However, corn syrup is just another form of sugar, and consuming a volume this large too often can cause inflammation in the body that can make it more difficult to lose weight and put you at risk for chronic diseases."
Healthier Alternatives
So what should you opt for instead? Simple drinks like water with slices of lemon, lime, cucumber, or berries can hydrate you without the calorie spikes. Unsweetened iced tea, herbal tea, and sparkling water are other great options that support metabolism and reduce inflammation. Or, try blending whole fruits with some leafy veggies, protein, and plant-based milk to avoid unnecessary calories and sugars.