If you are counting calories, it is important to watch what is in your glass as well as what is on your plate. Choosing the right beverage and keeping an eye on how much you pour can help curb your appetite and cut calories.

Water: Replacing sweetened soft drinks with water will cut hundreds of calories from your diet each day. Drinking two glasses of water before a meal may also help you feel full faster, so you won’t eat as much.

Skim or soy milk: Beverages that are low in calories but high in nutrition are good options when you are trying to lose weight. Skim and soy milk both fit that bill. Plant-based milk substitutes, like almond milk, typically have fewer calories than cow’s milk but less protein, so they are not necessarily better for weight loss.

Green tea: It is an excellent choice when you are looking for a little boost. Not only is it calorie-free, but some research suggests green tea extract may help with weight loss. The benefit appears to last only a few hours, so it may help to enjoy some green tea at least twice a day.

Vegetable juice: Vegetable juice is as nutritious as fruit juice, with fewer calories. One cup of tomato juice has 41 calories, compared to 122 for orange juice.

Black coffee: When you need a shot of caffeine, coffee is a better choice than soda or energy drinks. Black coffee is calorie-free and rich in antioxidants. Studies show that drinking moderate amounts of coffee (about 3 to 4 cups a day) may improve your mood and help your concentration.