How do I lose 5-10 lbs?

Question: How do I lose the last 5-10 lbs?…or…How do I gain 5-10 lbs?

Answer:  It has to do with liquid calories and new research backs up what many coaches & people already knew.  Continue reading to find your answer.

Water: a non-caloric beverage


Soda: A caloric beverage

How to gain weight?

What seems like a lifetime ago now, I used to work with professional, college & high school athletes and to help them not only keep weight on, but gain weight I’d have them drink liquid calories in addition to their meals because it was a great way to sneak in extra calories. I did the same myself when I was in a weight gain phase back in college. (I entered college at 147 lbs. and left college at 195 lbs.)


How to lose weight?

However if you’re looking to lose weight, you definitely want to skip the calorie drinking and replace it with water while focusing on “solid” whole foods.

Dr. Tom Halton, the author of The Weight Loss Triad, just wrote an article on this subject and cited new research in the American Journal of Clinical Nutrition. Tate,, reported subjects who replaced their caloric beverages with non-caloric beverages lost 5% of their body weight over 6-months vs. the control groups who didn’t replace their caloric beverages. If you’re 185 lbs and you’re looking to lose the last 9.25 lbs, or if you’re 130 lbs looking to lose the last 6.5 lbs and you want an easy way to do it, switching your cocktails for club soda w/ lime, your beers for seltzer water, your latte for “black” coffee or green tea and your O.J. for water w/ lemon are some simple yet still pleasurable ways to be social and still enjoy hydrating & meal consumption.

In summary

Drinking caloric beverages or liquid calories is great for weight gain, but bad for for weight loss.

If you want to gain weight, drink liquid calories like smoothies, shakes, juices, alcohol, creamer, half & half, etc…

If you want to lose weight, don’t drink calories & instead drink water or its derivatives (tap, seltzer, mineral, ice, club soda, coffee, green tea …).

Yours living the active life,

Mike Alves

Tate, DF., et. Al. Replacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trial. American Journal of Clinical Nutrition. 2012; 95(3): 555-63.