The most common reason why we gain weight is because we are taking in more calories than we are burning on a daily basis.  What people don't realize, is that the reason we consume so many calories is often due to what we are drinking, not what we are eating.  Drinking beverages that are high in calories (unless it is a protein shake or fitness shake as a meal substitute) can make your total calorie intake jump without you receiving the benefits of feeling full or getting nutrition.

Some easy switches that will really lower your caloric intake for beverages:

• Switch to skim or low-fat milk. Milk is good for you, but you don't need all the calories that come in whole or 2% milk. Skim milk has about half the calories as whole milk.
• Stay away from "ades" and "punch." If you compare the number of calories in equal servings of fruit juices and fruit-flavored drinks, they are almost the same. Drinks that are "ades" (like lemonade) and "punch" are sweetened with high fructose corn syrup. It's best to keep these out of your grocery or lunch bag.
• Drink natural juices without additives. 100% natural orange juice is 110 calories, but it is packed with vitamins and nutrients. But beware, fruit juices that are 100% juice may not be as natural as they seem. If you really love fruit juice, choose one without added sweeteners, colors, or flavor concentrates. Try replacing a fruit juice with a whole fruit at least once a day!
• Drink more water! Water helps keep you hydrated and has no calories. It is the best beverage choice.
• When looking at calories, check the number of servings. When you get a bottle of soda or fruit flavored drink, like lemonade, you may think that you are only having one serving. Not true! Most 20-ounce bottles are 2.5 to 3 servings each. All of a sudden, a beverage that you thought had 120 calories, might have 360! That is almost as many calories as in a full meal.
• Get plain coffee instead of a frozen mixed coffee. Coffee generally only has five calories and is considered by many to be a "free" drink, meaning it doesn't count in your calorie total for the day. Even a medium latte with skim milk is only 130 calories. Frozen coffee drinks of the same size can run from 240 calories to up to 600 calories.