Liquid calories come from beverages rather than solid foods. Common sources include sugary soft drinks, juice, flavoured coffee, milkshakes, alcohol, and even “healthy” smoothies. These drinks often contain high amounts of sugar and calories but provide little or no nutritional value. Unlike solid food, liquid calories do not keep you full, making it easy to consume hundreds of extra calories without realising it.

For example, a large milkshake can exceed 600 calories, and a single glass of wine can add 120 calories to your day. Over time, these drinks can block fat loss and make it harder to maintain a calorie deficit.

Liquid calories can derail your fat loss goals because:

• They do not create a strong sense of fullness, leading to excess calorie consumption.
• Sugary drinks spike blood sugar levels, increasing cravings and energy crashes.
• High-calorie beverages are often paired with food, compounding your overall intake.

Research shows that people who drink sugary beverages regularly have a higher risk of weight gain and obesity.

Even “natural” options like juice are often calorie-dense and low in fibre. Smoothies made with nut butters, full-cream milk, or sweetened yoghurt can easily exceed 500 calories per serve.

Here are proven SmartSwaps to help you keep your drinks low in calories while supporting your weight loss:

1. Swap Sugary Drinks for Sparkling Water

Instead of soda or sweetened beverages, choose sparkling water infused with fresh fruit or herbs. This delivers flavour without added sugar. Try options like Naked Life Sparkling or make your own at home.

2. Choose Unsweetened Tea or Coffee

Love lattes or sweet iced coffee? Switch to unsweetened versions and add a splash of milk or a sugar-free sweetener if needed. Opt for black coffee or long blacks to save hundreds of calories each week. Learn more about calorie-friendly coffee habits in our Takeaway SmartSwaps.

3. Limit Fruit Juices

Juices may sound healthy, but most are high in sugar. Instead, eat whole fruits that provide fibre and nutrients, or blend your own smoothie using spinach, kale, or cucumber for a low-calorie base.

4. Be Mindful of Alcohol

Alcoholic beverages are packed with calories. Swap sugary cocktails for light spirits with soda water and fresh lime. Consider alcohol-free options such as Monday Distillery or keep drinks occasional to avoid calorie creep.

5. Watch Your Smoothies

Smoothies can be nutrient-dense but calorie-heavy when loaded with nut butters, full-fat yoghurt, or sweetened protein powders. Build smoothies with spinach, frozen berries, and unsweetened almond milk for a lighter option.

See our Grocery SmartSwaps for low-calorie ingredients you can use in daily smoothies.

When you cut back on high-calorie drinks, you lower your daily intake without feeling deprived. Unlike cutting out food groups, swapping out liquid calories is easy and sustainable. You still enjoy your favourite drinks – just in lighter, smarter versions.

This approach supports long-term fat loss, improves energy levels, and keeps cravings under control.

If you’re serious about losing weight, start with your drinks. Small swaps can make a huge difference to your weekly calorie intake. For extra help, get our Calorie Deficit Blueprint. It shows you exactly how to follow a calorie deficit for fat loss, including food swaps, meal plans and lifestyle tips.

When combined with SmartSwaps for drinks, you’ll stay in control of your calories and make fat loss easier than ever.

Liquid calories are often overlooked but can make or break your weight loss success. By choosing lower-calorie options and being mindful of what you drink, you can keep your calorie deficit intact and see results faster.

Start small: swap one high-calorie drink today and replace it with a lighter option. These small steps add up, leading to sustainable weight loss and better health.