2. Instead of sugary beverages, drink more water and green tea.
Why? Water is sugar-free, junk-free, and guilt-free. Juice and soda, in contrast, contain unproductive calories (150 calories per cup of grape juice, 150 in a regular 12-ounce can of soda) made up mostly of sugar and few nutrients.
Don't fool yourself with diet sodas and sugar-free juices, either. They may have few or no calories, but the artificial sweeteners in them work in the body the same way sugary drinks do: They cause the brain to signal to the pancreas that "sweets are coming!" This causes the pancreas to start pumping insulin. Insulin, in turn, triggers carbohydrate cravings and fatigue. "It's a cheating game," says Reardon, "that backfires on us."
Drinks like soda and juice are also habit-forming. The brain tends to associate them with certain foods (chips, fries, hamburgers) or with expecting to eat at certain times. What's more, liquid calories take up stomach space, making us less likely to eat more satisfying and nutrient-rich foods, so overall nutrition suffers.
Water is less filling and hydrates the body, flushing out toxins, transporting nutrients, and keeping tissues such as the nose and mouth moist and better able to defend against viruses.
How? Aim for 48 ounces of water a day (that's six eight-ounce glasses), plus two to four cups of antioxidant-rich green or white tea (as a better-for-you coffee replacement). To build the water-drinking habit, pour glasses of water when you set the table, and set out a carafe for easy refills. Get in the habit of carrying a portable water bottle with you throughout the day. Whenever you would ordinarily reach for another drink, pour water instead. Reach for water whenever you're thirsty and after activity that makes you sweat.
Tip: "I drop a flavored white- or green-tea bag, like mandarin orange, into my water bottle as a quick, amazing-tasting alternative to hot brewed tea," Reardon says. "You get the antioxidant benefits of tea without the additives, calories, or artificial flavorings of mixes like Propel or Crystal Lite." The polyphenols in green tea also have mild metabolism-boosting properties.
