swap water

Swap what you’re drinking now for water and green tea.
Indeed? Water is sugar-free, junk-free, and guilt-free. Juice or sodas, 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.
Avoid banking on diet sodas and sugar-free juices, either. They may have 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 “sweets are coming!” This causes the pancreas to start pumping insulin. Insulin, in turn, triggers carb cravings and fatigue.
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 96 ounces of water a day, plus two to four cups of antioxidant-rich green or white tea (as a better-for-you coffee replacement). To build an easy water 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. Drink water when you’re thirsty and after activity that makes you sweats.

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