Researchers studied coffee habits in New York and found that two-thirds of Starbucks’ customers opt for blended coffee drinks over regular brewed coffee or tea. The average caloric impact of the blended drinks was 239 calories. The regular coffee or tea, by comparison, was only 63 calories after factoring in added cream and sugar.

So even if you like your coffee sweet and light, you can strip away 176 calories every day, just by making this one swap—and shed a pound and a half a month. We've tracked down the worst dessert-in-a-cup crimes against weight loss, plus much healthier alternatives. Make these swaps to turn your neighborhood coffee shop of horrors into a tasty oasis of pick-me-ups—and stick with your new choices to keep the weight coming off.

#6: Worst Chocolaty Coffee Drink
Starbucks Double Chocolaty Chip Frappuccino with Whole Milk and Whipped Cream (venti)
520 calories
23 g fat (15 g saturated, 0.5 g trans)
350 mg sodium
69 g sugars

#5: Worst Seasonal Coffee Drink
Dunkin’ Donuts Iced Gingerbread Latte (large)
450 calories
12 g fat (7 g saturated)
290 mg sodium
68 g sugars

#4: Worst Caramel-Flavored Coffee Drink
McDonalds Caramel Latte with Whole Milk (large)
330 calories
9 g fat (5 g saturated)
210 mg sodium
51 g sugars

#3: Worst “Arctic” Coffee Drink
Cosi Double Oh! Arctic Mocha (12 oz)
434 calories
22 g fat (13 g saturated)
241 mg sodium
46 g sugars

#2: Worst Hot Chocolate Drink
Starbucks White Hot Chocolate with Whole Milk and Whipped Cream (venti)
640 calories
28 g fat (18 g saturated, 0.5 g trans)
340 mg sodium
78 g sugars

#1: The Worst Coffee Drink in America
Cold Stone Creamery Lotta Caramel Latte, Gotta Have It Size
1,530 calories
85 g fat (56 g saturated, 2 g trans)
161 g sugars

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Source: Excerpt from Men's Health Magazine - Eat This Not That