The way you do it is by reading the nutrition label on every product you buy and learn how many calories you are consuming exactly, because calories ingested from liquids won't make you feel full and stave off your cravings. (fitnessandpower.com)
If you've ever had a piña colada (I know you have), then you know that it's best to not think about what's in that creamy coconut coco lopez stuff, or how many calories you ingesting (yikes). (whatscookinggoodlooking.com)
While the group eating the least protein had a smaller weight gain overall and had a similar fat mass gain as the 15 % and 25 % group, 90 % of the excess calories ingested by the 5 % group were turned into fat deposits, in comparison to 50 % of consumed calories on the 15 % and 25 % groups. (fitnessandpower.com)