We spend a lot of time discussing nutrition and making wise food choices. Yet, what is in your cup is just as important as what is on your plate. Many well-meaning women sabotage their weight loss efforts with drinks (even some that may surprise you, we're looking at you juice, soda, and pumpkin spice—the trifecta of liquid sabotage!). Here's the dish on some of the most common drink offenders that may hinder weight loss.

Specialty coffee drinks

While PSL may win a popularity contest, it doesn't do much for weight loss. When the season comes around, we all enjoy a cozy, comforting cup of coffee, but you should know what's in it. A frozen sweet specialty coffee drink can contain 1200 calories and more than 100 grams of sugar! Don't despair. There are many ways to enjoy your favorite coffee treats without tanking your energy with unnecessary sugar or killing your daily calories. Generally speaking, a nonfat cappuccino only runs around 60 calories in most coffee shops. Better yet, make indulgent coffee drinks yourself to save calories and money. Just remember, a calorie is a calorie, no matter how fancy the drink is! Check out these tasty options instead:

Frozen Caramel Coffee

Copycat Starbucks Pumpkin Cream Cold Brew Coffee

Pumpkin Spice Coffee Creamer

Instant Protein Iced Coffee For One

Soda

When I talk with women about weight loss struggles, many times, soda is a struggle for them. Like sugary coffee drinks, most sodas are loaded with sweeteners, calories, and creepy ingredients. While soda is only around 150 calories per can, there are risks associated with drinking too much of it beyond just the caloric value. Additionally, many people do not drink just one can of soda. A soda drink from a convenience store or fast-food restaurant can equal two, three, or even four cans of soda. For example, many of the large fountain sodas served at fast food restaurants could contain up to 500 calories, more than three times the amount of a single can. If you absolutely must have some fizz in your life, you have a variety of options to choose from. Consider zero-calorie, clean options like Zevia or Poppi drinks. Or you can add TruLemon lemonade, fresh lime, or lemon to unsweetened sparkling water.

Diet soda

Think twice before you reach for diet soda to solve your calorie-packed soda conundrums. Although the science is mixed and the data inconsistent, enough evidence suggests that artificial sweeteners may increase appetite and weight gain when used in diet sodas. For example, a study examining 3,682 adults over seven to eight years in the 1980s found that drinkers of artificially sweetened beverages had an average BMI gain of 1.78 kg/m2 compared to the control group, which had an average BMI gain of 1.01 kg/m2. No matter what science holds, it is clear that diet sodas contain many health-harrowing ingredients and are not the healthiest choice.

Specialty cocktails and mocktails

Daquiris, and coladas, and margaritas, oh my! Drink responsibly when it comes to fruity drinks. A specialty cocktail can pack 700 calories per serving, making happy hour anything but happy. Even alcohol-free drinks still contain lots of sugar, syrups, fruit juice, and calories.

Fruit juice

In recent years, fruit juice has gained a healthy reputation. However, it is a tricky one. Don't be fooled. Most fruit juices are simply liquid candy bars and are generally something to avoid. For example, while orange juice may sound healthy, it can contain up to six teaspoons of sugar in a tiny glass. This makes it similar to a can of soda. Although there are some healthful exceptions to this, try opting for vegetable juice instead, or the healthiest way to enjoy the juice is by juicing your fruits and vegetables. This way, you control the ingredients and the amount of sugar and other additives in your juice. You will also enjoy all the natural vitamins and minerals found in fruits and vegetables.

Smoothies

The term "healthy drink" has also been applied to smoothies. However, not all smoothies are created equal - not by a long shot. Be careful not to assume that it's healthy for you just because it's called a smoothie. A smoothie purchased from a store or restaurant may contain 500 calories or more and as much as 75 grams of sugar. So, while sipping on your 'healthy' smoothie, you might as well be drinking a milkshake. Yikes! You don't have to worry. We offer plenty of calorie and nutrient-friendly smoothies (and shakes) that are tasty and good for your goals.

Smoothies, Shakes, and Other Tasty Treats to Sip

Your Best Beverage Bets

A simple and effective way to reduce unwanted calories, sugar, and nasty ingredients is to replace calorie-laden beverages. Drink good old-fashioned water, sparkling water, water flavor enhancers, green tea, juice, black coffee, or even low-fat milk to keep your body hydrated, your energy steady, and your stomach satisfied. Making these more nutritious swaps part of your long-term routine is key for a truly healthy lifestyle.