You’ve been exercising regularly – almost to the point that you are starting to enjoy the sweat and pump you feel when you’ve finished a great workout. You’ve finally managed to adopt a regular nutrition program that is full of fruits, veggies and all sorts of other healthy items. You’ve been doing everything according to plan, but why is it that you still have difficulty improving the fat to muscle ratio?

You may be overlooking one small detail that can put a huge monkey wrench in your fitness efforts. While many people pay close attention to reading labels on cereal boxes and make every effort to avoid the drive-thru after a hard day’s work, it’s the liquid calories you’re ingesting that may be thwarting your goals.

While cutting down on high calorie foods might seem to be enough, those innocent-looking green and white cups filled with venti mocha frappuccinos still hold a huge helping of extras that’ll require an additional hour or two on the treadmill to even make a dent in the caloric content. But all is not lost. This article will help you uncover those sneaky little calories hiding in your Big Gulp, and will provide you with tips and alternatives without depriving you of the beverages you know and love.

In the time of SUVs, super-sized meals and the “more is better” attitude, folks are looking to get a bigger bang for their buck. But monster-sized sodas haven’t always littered the American landscape. Back in the mid ‘70s the average size of a soft drink was only 13.1 fluid ounces. A stark difference compared to today’s heavy-hitters, which, on average, are almost seven ounces larger. People are always interested in a bargain, and so in order to capture interest, companies have upped the ante on offerings – even if that means compromising the health of their customers. This growing trend isn’t just theory. Ten years ago, the average American ingested about 3-4 percent of total calories in liquid form. Today’s American gets approximately 20 percent of total daily calories from drink. Not only do these hidden calories compromise even the most stalwart of health and fitness programs, they can also pose risks such as type 2 diabetes and osteoporosis, among other things.

Whether it’s sugar, high fructose corn syrup or some other genetically engineered derivative sweetener, one of the possible reasons Americans are drinking so many calories is because of the perceived lack of fullness beverages provide. For example, a glass of apple juice may leave you wanting, but a couple of apples are more likely to satisfy your cravings. There is even emerging research that links satiety to the act of chewing (at least psychologically), which means that the body’s natural mechanisms for feeling full are less likely to be triggered when ingesting liquids. It is also thought that the precious nutrients and minerals present in whole fruits can be compromised when made into juice. While more research is required on this topic, you might think twice when it comes to a choice between eating a piece of fruit and drinking a glass of juice.

As previously mentioned, a major concern that threatens many lives in this country is type 2 diabetes. Though there isn’t enough research to relate beverage consumption to the increased prevalence of the disease in today’s society, it’s not outrageous to conclude that it may be partially responsible. According to a recent study, sweetened-beverage intake has increased 135 percent from 1997 to 2001; in 2005, 1.5 million people were diagnosed with type 2 diabetes. Not only can the disease result from excess amounts of sugar, but many of today’s beverages come laden with high fructose corn syrup, a compound that has been proven to increase blood glucose. The refined carbohydrates race into the blood stream almost immediately, giving you that surge of extra energy known as a sugar rush. But the ensuing glucose drop leaves you feeling sluggish. This leads to unstable blood sugar which can tax your body’s natural mechanisms for regulation – and over time – lead to the development of type 2 diabetes.

Fear not! You don’t have to give up all your favorite drinks. However, paying close attention to what you’re ingesting will save you significant calories, which means less time at the gym. Here are some tips for reducing your liquid calories.

All or nothing: When searching out fruit juices, go for those that are 100 percent juice. While some may still offer many calories, the tradeoff is that you’ll be absorbing vitamins and minerals, which are a necessary component of optimal health. If you can, opt for freshly squeezed juices.

Eschew the extras: When hitting up your favorite coffee spot for a little pick-me-up, avoid additives that are high in calories, such as whole milk, flavored syrups and whipped cream. Better yet, skip waiting in the drink pick-up line and go for a simple cup of joe. Not only will you save time (and money … a cup of coffee averages $2 - $3 less than other specialty drinks), you can also control what goes into your coffee. Go skim, and limit the number of sugar packets you use.

Read labels prior to popping that top: Paying attention to what you’re putting in your body is a great way to reduce total caloric intake.

Hit up the H2O: There really is no substitute for a clean and refreshing glass of water. This zero calorie, zero-carb health drink keeps the body balanced and running smoothly. It also helps suppress appetite and helps the body metabolize stored fat. Oh, and did I mention that it’s free?

Still not too worried about the caloric content of a fresh cold one? Above is a list of common drinks and what it will take to burn those calories (courtesy of The Diet Detective’s Count Down by Charles Stuart Platkin).