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Include everything that you eat and drink, including water, in your food diary. Since we know that water is essential to the body I want to make sure that you document what you consume each day. Should you write down all liquid calories? Absolutely. Liquid calories are right up there with portion size as two top reasons why Americans have gained so much weight in the recent past.I travel by plane a great deal for work, giving lectures and workshops, or working with clients. Regardless of the time of day, 7:00 A.M. or 8:00 P.M., nearly 70 to 75 percent of my fellow passengers are drinking non-diet soda, fruit juice, or Bloody Mary mixer (which is full of sodium and calories) and alcohol. For the record, here are the calorie counts for these liquids:
Liquid calorie countsFruit juices 15 calories an ounce (120 calories per cup)Bloody Mary mixer 5 calories an ounce (40 calories per 8-ounce bottle)Non-diet soda 12 calories an ounce (144 calories in an average 12-ounce can)Gatorade 8 calories an ounce (128 calories in a 16-ounce bottle)Wine 25 calories an ounce (150 calories in a 6-ounce glass)Gin, vodka, scotch, etc. 65 to 85 calories an ounce, depending on the alcohol content, and this is before a mixer is added
How do I handle flying? I ask for two cans of sparkling water with lemon or lime and call it a day. Okay, sometimes at night I do have some wine, but aren’t we all human? I plan in advance to have some and budget it into my day. Even if I order wine, I drink as much water as I can get my hands on.For years, most of my clients recorded their glasses of wine as four ounces. That seemed on the small side to me, so, we decided to call the glasses of wine five-ounce glasses. But the size of wineglasses has grown just as plate size has grown. You now have to allocate between six and eight ounces for every glass of wine. That equals 150 to 200 calories a glass. For women, who generally need to consume fewer calories than men, two glasses of wine can equal up to 400 calories. For those of you on a 1,200-calorie program, that equals one-third of your total! You have to constantly stay aware.Tropical drinks, whether they are alcoholic or not, are loaded with calories. By drinking two mai tais or margaritas, you will have consumed almost 1,000 calories. Just be very careful when consuming tropical drinks. If anything arrives with an umbrella, beware.*60/280/5*
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