For all the counting, measuring, weighing, fussing and fretting most of us weight-frenzied Americans do to police calories, we often allow sneaky liquid calories to slide down our throats. Almost one-quarter of the calories that Americans consume come from beverages. Shockingly, sodas and other sweet drinks are the single largest calorie contributors to the American diet and to the ballooning American waist.

By simply making better beverage choices, you can boost health and shed layers – for good!

Here are three simple steps to cut those empty liquid calories – starting as soon as your next smart sip.

1. Ask yourself: "What am I drinking now?"

For seven consecutive days, write down every drink you consume, how many ounces (approximately), and the calorie count. Look at the label or look on-line if you have to. At the end of the week, calculate your grand total of liquid calories. This takes effort, but it’s an eye-opener and mind-popper!

Example: a Starbucks Caffe Latte, skim milk, grande (16 oz.) has 160 calories (with whole milk, 270 calories). One latte a day tallies to 1120 calories a week. Yikes! That’s almost a whole extra day of calories you’re getting in one week (eight days of calories in just seven days) – just from that one drink! Now, take a look at what else you’re drinking.

Check out these liquid calories and be amazed:

Coffee, with one liquid creamer (8 oz.) – 30 calories Starbucks Coffee Frappuccino, venti – 300 calories Starbucks Cappuccino, skim milk, grande (16 oz.) – 110 Starbucks White Chocolate Mocha, whole milk, whipped cream, (20 oz.) – 600 Beer, regular (12 oz.) – 150 Beer, light (12 oz.) – 100 Wine, red (8 oz.) – 170 Wine, white (8 oz.) – 160 Martini (2.5 oz.) – 106 Margarita (from mix) – 290 McDonald’s Chocolate Shake, large (32 oz.) – 1030 McDonald’s Coca-Cola classic, large (32 oz.) – 310 Burger King Vanilla Shake, medium (14 oz.) – 430 Ginger ale (20 oz.) – 200 7-Up, Coca-Cola, root beer (20 oz.) – 250 Milk, fat-free (8 oz.) – 90 Milk, 1% low fat (8 oz.) – 100 Milk, whole (8 oz.) – 180 Apple or orange juice (8 oz.) – 110 Grape juice (8 oz.) – 150

2. Ask yourself: "Is this drink feeding me or depleting me."

When it comes to beverages, total calories is one consideration, total nutrients is the other. If you are consuming liquid calories, are you getting the most nutrition for your calorie buck? Look at each beverage of choice and ask this question: Does this beverage feed me with good nutrients or does it deplete me with sugar, salt, artificial sweeteners, artificial flavorings, preservatives, dyes, caffeine, and/or alcohol? Again, read your labels.

As mind-boggling as it is, the only beverages that don’t deplete are water, caffeine-free herbal teas, fresh, homemade fruit and vegetable juices, and raw, unpasteurized, store-bought juices (a rare breed).

All other drinks deplete to some degree, even the 100% commercial fruit and vegetable juices. Surprised? Let’s go through some of your deplete-me favorites.

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