In recent studies on effective weight loss, one of biggest tools of success had to do with keeping a diet journal. Seems like we often like to kid ourselves when it comes to what we eat, how much, and how often. Keeping a journal makes you accountable to yourself and keeps you knowledgeable about which choices to make'have you filled up on your calories by evening? A light dinner of veggies or a big salad may be more appropriate than going out for Mexican food. And the days of counting calories are behind you'there are a ton of free tools on the web that will count them for you. The one at Spark people is easy to use and fast. Talking to people who have used diet journals to successfully lose weight, it seemed to me that most of them warned against one big danger zone'liquid calories. See, most people are pretty aware of what food their eating most of the time, but what they are DRINKING slips right by their radar. Whether these drinks are full of sugar like soda or seemingly natural such as juice, the calories in drinks can tend to add up. One woman I talked to was amazed when she added up the two large coffees with half-and half and realized the cream was pushing her way over her limit. Remeber, water is the best weight loss product out there, and it is absolutely free. By comparison, here are a few favorites, and where they weigh in, generally speaking:

One 12 oz can of soda: 130 calories

12 oz of orange juice: 170 calories

12 oz latte with whole milk: 260 calories

glass of red wine: 170 calories

bottle of beer: 210 calories

12 oz coffee with cream: 110 calories

Mocha with whipped cream: 340 calories

So think before you drink. Often times, when we are on a diet, we substitute drinks for food. Reaching for the diet soda isn't the answer either'full of artificial sweeteners, they are as bad for your health as regular soda is for your waistline. Here are some smarter tips:

If you crave soda, changes are part of it is all about the bubbly. Soda water has no calories and cutting it with a squeeze of lemon, lime, grapefruit, or orange can jazz it up. Adding a bit of juice gives it a sweetness that can be as fulfilling as pop with half the calories and none of the high fructose corn syrup

Use stevia to sweeten ice herbal and green teas for a healthy afternoon pick me up

Stick with lower calorie alcohol.beer is bad. Gin or vodka cut with soda water is better. White wine spritzers are one of the best.

If you can't kick the coffee, try adding skim or almond milk instead. Lattes made with almond milk and sweetened with raw cacao and stevia are a personal favorite. Local coffee shops don't usually carry almond or rice milk but most will make a drink for you using it if you bring your own.