By Sola Ogundipe & Erezi Efeunu

DESPITE concerns about thehealth hazards of sugary beverages and Sugar-Sweetened Beverages, SSBs, Alternative Sweetened Beverages, ASBs,   such as fruit juices, flavoured water, and ready-to-drink coffee and tea are becoming more and more popular.

But these beverages have been linked with obesity and diabetes. About 1 in every 100 deaths from obesity-related diseases are caused by drinking sugary beverages, according to a Harvard School of Public Health research.

However, because they taste similar to full-sugar counterparts and have none of their energy content, ASBs are perceived as healthful, as it is believed they do not trigger any energy compensation mechanisms.

But experts say ASBs are just as ineffective in preventing weight loss as full-sugar counterparts. ASBs can still cause a compensatory mechanism by stimulating sweet taste receptors.

This can, in turn, increase appetite and stimulate the secretion of gut hormones. Knowing that ASBs are low in calories might amplify these effects and lead to excessive consumption of other foods.

This chain reaction could lead to weight gain, obesity, and obesity-related complications.

While the evidence reviewed does not directly demonstrate that ASBs trigger weight gain or metabolic disorders, it does not show ASBs to be effective for weight loss either.

Choose water over diet drinks

If you’re looking for quick and easy ways to lose weight, drinking water helps you look healthier and thinner. Women should ingest about 11 cups of water whereas healthy men should around 15 cups a day.

Daily intake of water is affected by age, weight, activity level, and environmental factors such as altitude. With just drinking two cups of water before you consume all of your three meals, you can lose the weight and keep it off.

Water before meals: Drinking water before a meal contributes to significant weight loss.  Water can suppress feelings of hunger by making the body feel full and therefore reduce an individual’s calorie intake.

It’s best to consume the bulk of your water away from foods and meals. Drinking water half an hour before or after a meal should do.

Space your water intake

  A quick-and-easy, cost effective way to lose weight is to drink water every two hours. Spacing out your water consumption throughout the day will ensure that your body is replenished and gets rid of excess water weight. If you only consume water when you are thirsty then your body will be depleted of necessary fluids and retain the water weight.

Check your urine: If you have a dark yellow-coloured urine it is a strong indication that you need more fluids in your body. For healthy, light-coloured urine, it is important to drink a glass of water when you wake up in the morning and then every two hours. Even after you use the restroom, drink another glass of water so that your body is plenty replenished.

Flavour your water: The addition of fruit and veggies to your water can add a lot of flavor. Fruit-infused water involves adding lemon, limes, grapefruit, oranges, raspberries, or even watermelon to a pitcher of water in the fridge to give it a zesty flavour. It is important to let the water and fruits simmer for an extended period of time before you consume.