Cut back on milk and sugar in your coffee and lose weight

Cut back on milk and sugar in your coffee and lose weight

In this blog post, we will talk about how daily consumption of milk and sugar in your coffee can have a major impact on your weight loss. You see, everything in life accumulates slowly. For most of our lives we don’t notice big changes that take place, they sneak up on us, or put in another way, small changes accumulate causing a big change. This is true for positive or negative changes in our lives. In the same way, is with weight loss. Three coffees with milk and sugar per day may not cause a weight gain that day but in the long-term, there may be some consequences that you don’t want. Calories accumulate just like everything else.

Milk and sugar

Currently, there are three main types of milk in the marketplace. We have:

  • Whole milk (3.5 % fat, 200ml glass has 136 calories)
  • Semi-skimmed milk (1.7 % fat, 200ml glass has 95 calories)
  • Skimmed milk (0.1-0.3 % fat, 200ml glass has 70 calories)

Same as with milk, there are three main types of sugar used to sweeten the coffee. There are:

  • White sugar (1 teaspoon/4 grams has 16.3 calories)
  • Brown sugar (1 teaspoon/4 grams has 15 calories)
  • Raw sugar (1 teaspoon/4 grams has 16-20 calories)

Influence of sugar and coffee

Now, let’s take a look at how different types of coffee with sugar influences our weight loss.

There are five main types of coffee in the market today:

  • Cappuccino
  • Americano
  • Latte
  • Flat white
  • Espresso

A typical cappuccino can contain between 130-165 calories with whole milk. Add 1 teaspoon of white sugar and you have almost 190 calories and that’s only in 1 regular cup. Have two cups per day and you added additional 380 calories.

A similar situation is with flat white and latte. Americano is slightly better. There are so many brands and producers of coffee in the market that any specific claim of the amount of calories would be inaccurate. The bottom line is that having a cup of coffee per day with whole milk and sugar is equivalent to a regular meal.

What can you do?

I suggest taking these three steps to boost your weight loss results:

  1. Reduce the amount of coffee (ml) that you take every day.
  2. Gradually stop adding sugar to your coffee.
  3. If you add milk to your coffee, use skimmed milk instead of whole milk.

If you take these three steps you will be well on your way to your desired weight loss goal.

Another technique that might work for someone is substituting coffee for tea, but don’t put milk in your tea.

Small sacrifices over time add up and I strongly suggest that if you want to lose weight, be mindful of how many cups of coffee you take per day. Follow the three steps that I mentioned above and over time you will see the results.

Until new week,

Damir Pervan, Founder and CEO of TrainChampion

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