1. Water
If you're feeling hungry, drink water first since hunger is a sign of dehydration. Getty Images
Water is one of your best options for weight loss. Not only is it calorie-free, but it also fills you up, so you don't overeat, says Kristin Gillespie RD, a certified nutrition support clinician at Option Care Health.
In fact, a 2019 review found that increased water intake was associated with an average of 5.15% loss in body weight. So, for example, if you weighed 150 pounds, that would equate to about 7.7 pounds lost.
Aim to drink at least half your body weight in ounces of water daily, says Reisdorf. So, if you weigh 150 pounds, you should drink at least 75 ounces of water each day, or about 2.2 liters.
2. Green tea
Green tea is a great source of antioxidants. krblokhin/Getty Images
Green tea contains catechins and caffeine — two compounds that may boost metabolism, says Gillespie. It also contains caffeine, which research indicates may help burn fat and increase how many calories you burn when at rest.
In fact, a small 2005 study of overweight and moderately
obese
subjects found that consuming a green tea mixture with 150 milligrams of caffeine for three months was linked to more weight loss and fat loss and a more significant reduction in waist circumference compared to those who drank a placebo.
3. Black tea
Black tea is a great alternative to coffee if you're sensitive to caffeine. Kilo Chan/Getty Images
Like green tea, black tea is chock full of antioxidants, specifically polyphenols, which reduce your risk of obesity. For example, a 2018 review found that the polyphenols in tea reduce how much your body absorbs fats and sugars, thus decreasing your calorie intake and supporting weight loss.
Additionally, a small 2014 study found that drinking 3 cups of black tea a day for three months reduced a participants risk of weight gain and reduced their waist circumference by about 2 centimeters compared to a placebo group who consumed a drink with the same flavor and caffeine content, but without the polyphenols.
4. Kefir milk
Kefir is fermented milk that is similar to yogurt. Madeleine Steinbach/Shutterstock
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Kefir is a fermented dairy drink that contains up to 61 strains of gut-healthy probiotics.
"Probiotics have been shown to reduce weight and belly fat due to the role they play in insulin resistance, inflammation, and fat storage," says Erin Kenney, RD, the CEO of Nutrition Rewired.
In fact, a small 2016 study found that overweight and obese women on a dairy-rich, non-calorie restricted diet who drank two servings of kefir drinks daily for eight weeks had significantly greater reductions in weight, BMI, and waist circumference than those who did not consume it.
Quick tip: If you don't like the taste of kefir on its own, Kenney suggests adding it to a smoothie or using it in a creamy homemade salad dressing.
5. Protein shakes
Protein drinks are a great way to pack in some added vitamins and minerals. Oscar Wong/Getty Images
Protein powders like whey protein, soy protein, egg white protein, casein protein, and pea protein have all been shown to help with weight loss. That's because the protein in a protein shake keeps you feeling fuller for longer and also takes more energy for your body to digest, so you burn more calories.
In fact, a 2014 review found that digesting proteins can increase how many calories your body burns at rest by 15% to 30%, whereas carbs and fat only cause a 3% to 10% increase. That can help explain why high-protein diets burn more calories hours after eating compared to other diets.
Reisdorf recommends aiming for 20 grams of protein per shake.
Drinks to avoid
🔹The best drink for weight loss is water since it has zero calories and can keep you hydrated.
🔹Other weight loss drinks include coffee, green tea, kefir, and vegetable juice.
🔹If you're trying to lose weight, avoid high-calorie, sugary drinks like soda and fruit juice.
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