If you’ve ever run into a convenience store to grab something to drink, you’ve probably been faced with an overwhelming wall of soda, juices, sweetened teas and energy drinks to choose from. If you wanted plain water, chances are you had to hunt for it. Unfortunately for us, our surroundings make it all to easy to quench our thirst with sugar-laden beverages rather than water—a habit that makes up a large portion of the excess sugar and calories we consume.
By trading calorie-laden drinks for smarter hydration choices, you’ll:
- Feel more alert and energized from being well-hydrated
- 消耗更少空卡路里- 甚至可能减轻体重！
- 在进餐时间有更多卡路里可以加油
- 节省一些现金 - 请参阅所有这些去饮料机和咖啡店的旅行！
Whether you want to cut back gradually or go cold turkey, we have a plan for you. In one month’s time, you’ll be making better beverage choices without even thinking twice.
- Figure out what beverages you want to cut back on.Take a look at your food diary and decide which drinks are the highest in calories and sugar, and start with those. If you don’t track, think about your current beverage habits and where you might be able to upgrade your drinks.Some examples of high-calorie beverages include:
- Sodas
- Fruit juices (this includes 100% juice—some contain just as much sugar as soda!)
- 甜茶和柠檬水
- Flavored milks (both dairy and non-dairy)
- Coffee beverages (hot or frozen)
- Sports and energy drinks
- Alcoholic beverages: Not all boozy beverages contain sugar, but they’re all sources of empty calories, so feel free to cut back on these as well
- Decide whether you want to scale back gradually or go cold turkey.然后，查看下面的指南以制定您的个性化计划。
- Find some refreshing alternatives.Science has shown the best way to ditch an undesirable habit is to replace it with a better one. Stocking your fridge with a few healthier go-to drinks will set you up for success. For some thirst-quenching inspiration, check out some of these helpful articles with low- or no-calorie drink ideas:
9 Simple Drink Swaps to Cut Back on Sugar|20 Life Hacks for Drinking More Water|So You Want to Stop Drinking Your Calories|7 Healthier Drinks Under 150 Calories|So You Want to Stop Drinking Soda|从冰沙削减糖的6种方法
主要喝水，瞄准至少64盎司（仅少2升）。When water won’t cut it, aim for beverages with fewer than 5 grams of sugar per 12 fluid ounces (350mL). Sodas, juices, energy drinks, etc. should be an occasional treat. Tip: It helps to think of these sugary drinks as dessert.
Set a few hydration goals, not just one.Two liters of water is a lot if you only drink one or two glasses during the day, and then try to squeeze in the rest before bedtime. Break your daily hydration target into morning, afternoon and evening goals. This will make it more achievable, and ensure you’re adequately hydrated throughout the day.
例如，旨在在午餐时间获得32盎司的水，晚餐前再进一步32盎司。到您的晚餐滚来滚去时，任何额外的东西都是奖励保湿。
Invest in a water bottle. Or two!Have one at home to take with you on errands, or when you travel, and keep another one at work. Simply having a cold glass of water on my desk is enough to remind me to drink throughout the day. The key is to fill it up again as soon as it’s empty.
招募朋友或家人加入。这会更有趣，再加上增加的问责制将有助于您整个月的积极性，甚至更长。
对于那些受到金钱激励（并且不是）的人…Set aside the cash you would have spent on those sweet sips to see the monetary rewards from purchasing fewer high-calorie drinks.
Keep track of the trades you make.Spend a few minutes each week tallying up the calories and sugar you save, then share with我们的社区on Facebook!
