SINGAPORE : You stick to your exercise regimen religiously and opt for non-fatty foods such as leafy salads at mealtimes.

So, why is it that you still can’t seem to shake off those extra pounds that have sneaked up on you since Christmas?

The problem may lie in your liquid diet.

Calorie-rich drinks — such as sweetened carbonated drinks, alcohol and lattes — boost calorie intake, causing you to pile on extra weight without reducing appetite, said nutritionists whom TODAY spoke to.

Ms Rehana A Wahid, clinical dietitian at Gleneagles Hospital added: “Drinks which are fattening are the ones that provide a lot of empty calories. Those supply energy but have virtually nothing else that builds or rebuilds the body.”

Extra calories are often stored in the body as fat when they’re not eliminated through physical activities.

According to Mr Sean Wong, a nutritionist with the Health Promotion Board, people tend to “over-consume sweetened drinks on a daily basis as liquids do not satisfy the appetite in the same way solid foods do”.

“Scientists believe that drinking these beverages do not make one less hungry. Hence, there’s a tendency to consume more calories overall,” he added.

The calorie-rich ingredients found in such drinks are added sugar and creamers.

Sweetened drinks can contain as many as seven teaspoonfuls of sugar. A canned non-carbonated soft drink has about 100 calories. Add another 30 calories if it’s carbonated.

And think twice before you down that glass of fruit juice. Mr Wong said that fruit juices can contain almost as much sugar as soft drinks. In fact, one glass contains about six teaspoonfuls of sugar.

“Although this sugar occurs naturally in fruits, they also contain calories, just like added sugar,” he said. He advised to limit fruit juices to no more than one glass per day.

Coffee lovers should also be aware that a cup of latte (about 300ml) can have about 180 to 350 calories, depending on whether it’s served skinny, or with additional whipped cream and caramel.

“It’s easy to slip down a serving of latte with a slice of cheesecake in one sitting with a total calorie count of about 770 calories, even if you’re just out with a friend for a quick chat,” said Ms Wahid. In general, a person needs about 1,800 to 2,500 calories each day,depending on gender, age and activity levels.

Ms Wahid added that people tend to overload on calorie-rich drinks during social gatherings, especially when water is not readily available.

Drinking six to eight glasses of plain water would be the best way to hydrate yourself, said Mr Wong. If you still need a sugar boost, choose products carrying the Healthier Choice Symbol, he advised.

“They contain at least 20 per cent less sugar and also taste less sweet. This allows one to get used to foods and drinks that are less sweet,” Mr Wong said. - TODAY/ra