Coffee Calories – They Can Add up Quickly
Personal trainers know that the average client desiring to lose weight or optimize body composition can make just a few nutritional modifications to create a significant impact on total caloric intake. One of these simple changes includes negating excess beverage calories. For example, replacing three regular sodas each day with a calorie-free beverage or water can provide for an estimated caloric deficit of 2,500 kcals (assuming 120 calories/beverage) over the course of a single week. After a month, this equals a theoretical equivalent of 2.85 pounds. Considering the impact of this simple (intake) modification it would be prudent of personal trainers to educate their clients on beverages that they should strategically avoid if attempting to lose weight. The major issue with calorically-dense beverages is that they are usually rich in simple sugar and fat and do not provide the same level of satiation as calorically-equivalent foods. Many beverages serve as a surplus of empty calories with limited nutritional value, which likely explains New York’s efforts at reducing sugary beverage intakes.
But it is not just soda that contributes to the problem. One of the most highly-consumed beverages on a daily basis is coffee. Black coffee by itself has demonstrated positive effects for health in many studies. But black coffee is usually the foundation of a much more robust concoction once the additives enter the picture. Many consumers place sugars, sweeteners, and mixers of different sorts to create the ideal beverage – measured by taste and satisfaction – not health or nutrition. Consider the following data provided by the Starbucks Coffee Company to aid in both a better understanding but also to help with recommendations for clients who may not be aware of what they are consuming when they reach for their daily jolt of caffeine. On top of the nutritional excess, one may want to consider the “latte factor” what economists call the leakage of discretionary income. The cost of consuming one beverage per day (estimated at $4.00 depending on the size and selection) can be translated into personal training sessions. $4.00/beverage x 5 days/week x 52 weeks = $1,040.00 that could go towards personal training sessions and/or group exercise classes.