We totally get it—especially in Taiwan, where grabbing a bubble tea is part of daily life. But here's the good news: we don't have to give up all our favorite drinks to lose weight.

As long as we follow a few smart principles, we can enjoy our drinks and still stay on track with our goals. Let's break it down and make every sip count!

How often should we drink sweetened beverages?

First things first, we need to watch how often we're sipping these high-calorie drinks. A simple rule? Try to limit to 3 times a week, and stick to under 200 calories per drink.

To give you some perspective, a large cup of full-sugar bubble milk tea with pearls can easily hit 600 calories—the same as a heavy burger! If you drink that every day for a week, that's an extra 3,500 calories, which may lead to gaining half a kilogram of body fat. Yikes! So let's enjoy in moderation.

Count those calories smartly

When choosing a drink, let's start with the base:

• Great choices: Black coffee, pure teas, sparkling water, or zero-calorie colas.

• Caffeine-free options: Try kombucha or fruit teas, perfect for those sensitive to caffeine or expecting moms.

When it comes to milk:

• Full-fat milk adds more calories—switching to low-fat can help.

• Oat milk is trendy and plant-based, but many store-bought versions contain added sugar and are not that much lower in calories than regular milk.

• Nut milks like almond milk or soy milk (especially unsweetened) are great options. Almond milk has only about one-fifth the calories of full-fat milk—and still gives you that creamy flavor!

Now for toppings and add-ons:

• High-calorie ones: Pearls, taro balls, sweet red beans, jelly toppings—just one tablespoon equals around 50 calories, and most drinks come with 3 tablespoons or more.

• Lighter choices: Go for grass jelly, aiyu jelly, basil seeds, konjac balls, or white fungus. These add texture without piling on the calories!

Choose drinks that match your day

When you drink matters too! Drinking sweetened drinks before 5 PM, especially on days we work out, is smarter. Why?

Because during workouts, our body uses up sugar as energy. If you've done weight training, even better—it helps build muscle and your body can use those carbs more efficiently. So yes, a drink can even help boost your fitness if timed right!

Top recommended drinks when trying to slim down

If we want to stay on the lean track, here are your go-to beverages:

• Low-fat milk, unsweetened soy milk, unsweetened tea, sparkling water, low-calorie energy drinks, black coffee, and unsweetened almond drinks.

The rule of thumb? Stick to drinks that have less than 60 calories per 100ml, and aim for a total of 200 calories per drink or less.

We should also look at nutrition, not just calories. Drinks that contain protein and dietary fiber are excellent because they help control blood sugar and boost metabolism. And don't forget—less sugar is always better. Keep sugar below 15g per 100ml.

Watch out for fruit teas—hidden sugar traps!

Fruit teas may sound healthy, but many are made with fruit syrup or jam, not real fruit. Even a half-sugar fruit tea might contain 35g of added sugar, plus 40-50g from the syrup itself. That's nearly 90g of sugar—just like a full-sugar drink! So when in doubt, always check or ask.

Let's boost our energy while losing weight

Choosing the right drink not only helps with weight loss—it also boosts our energy and mood.

• Caffeine drinks: Caffeine helps us stay focused, alert, and even supports better workout results. A daily dose of 50–100mg is a good range.

• Fiber-rich drinks: We all need more fiber—especially water-soluble fiber that supports gut health and sugar control. Think of drinks with ingredients like oats, white fungus, or okra.

• Green tea with catechins: Green tea does wonders for stress, metabolism, and beauty. Studies show catechins in green tea help burn body fat effectively.

One of the top picks in Taiwan is a green tea made with natural tea leaves and 280mg of catechins, combined with lychee polyphenols and two kinds of dietary fiber. This type of drink helps with metabolism, digestion, and keeps you satisfied while cutting fat.

Let's sip smart and feel good, Lykkers!

So next time you're tempted by a creamy milk tea or fruity drink, don't worry—we've got options! Just keep in mind how often, how much, and what ingredients are in your cup. Weight loss doesn't mean we need to give up everything. By being smart about what we drink, we can enjoy the flavor and still move closer to our health goals.

What's your favorite guilt-free drink, Lykkers? Share with us—we'd love to hear your hacks and discoveries!