Weight Loss Brews: Is Tea or Coffee Better for Your Goals?

Introduction

For countless individuals worldwide, the day simply doesn't begin until they've savored their first cup. Whether it's the rich aroma of freshly brewed coffee or the comforting steam of a perfectly steeped tea, these beverages are much more than just drinks; they're cherished rituals. But as we navigate the often-complex landscape of wellness and weight management, a common question arises: what is better for weight loss tea or coffee? It’s a debate that extends far beyond taste preferences, delving into metabolic impacts, antioxidant profiles, and even the subtle whispers of our gut microbiome.

Many assume the answer lies purely in calorie counts, yet the truth is far more nuanced. Both tea and coffee, when consumed thoughtfully, offer a spectrum of bioactive compounds that can influence our energy levels, metabolism, appetite, and overall well-being. This article aims to cut through the noise, offering a comprehensive, science-backed exploration of how these two beloved beverages can fit into your weight management strategy. We'll delve into their unique mechanisms, uncover their distinct benefits, and provide practical insights to help you make an informed choice that aligns with your body and your goals. Our ultimate aim is to empower you to sip smarter, recognizing that real, sustainable wellness comes from understanding what truly works for you from the inside out.

The Science of Sips: How Beverages Influence Weight

When we talk about weight loss, the conversation often centers on food – what we eat, how much we eat. But what we drink plays an equally critical role. Beyond plain water, beverages like tea and coffee introduce a complex array of compounds into our system that can directly influence several physiological processes related to weight management. These include:

• Metabolic Rate: The speed at which your body burns calories. Certain compounds can temporarily boost this rate.
• Thermogenesis: The process of heat production in the body, which expends calories.
• Appetite Regulation: Influencing feelings of hunger and fullness, potentially reducing overall caloric intake.
• Fat Oxidation: The body's ability to break down fat for energy.
• Energy Levels and Performance: Providing the vigor needed for physical activity, which is crucial for calorie expenditure.
• Antioxidant Protection: Safeguarding cells from damage and supporting overall cellular function, which is foundational to metabolic health.
• Gut Microbiome Modulation: The community of bacteria in your digestive system, increasingly recognized as a profound influencer of metabolism, nutrient absorption, and body weight.

Understanding these mechanisms is vital because it moves us beyond simple calorie counting to a more holistic view of how our daily choices impact our long-term health and weight goals. At Bala Health, we’re all about simplifying wellness with clean, functional, science-backed formulas that support your body’s natural functions, and that understanding starts with informed decisions about everything you consume.

Coffee: The Bold Metabolic Catalyst

For millions, coffee is the undisputed champion of the morning, delivering that essential jolt to kickstart the day. But its benefits for weight management extend beyond just waking you up. Coffee is a complex brew, rich in compounds that can act as a bold metabolic catalyst.

Caffeine's Role in Energy and Thermogenesis

The primary active compound in coffee, caffeine, is a natural stimulant that significantly impacts metabolism. It acts on the central nervous system, which in turn can:

• Boost Metabolic Rate: Studies show that caffeine can temporarily increase your resting metabolic rate, meaning your body burns more calories even when you’re not actively exercising. This effect can last for several hours after consumption.
• Enhance Thermogenesis: Caffeine stimulates thermogenesis, prompting your body to produce more heat and, in doing so, expend more energy (calories).
• Promote Fat Oxidation: Caffeine can encourage your body to use stored fat as a fuel source, a process known as fat oxidation. This is particularly noticeable during exercise, where a pre-workout cup of coffee can enhance fat burning.

This makes coffee a popular choice for those looking for an immediate impact on their energy and calorie-burning potential. For the busy professional struggling with afternoon brain fog and digestive discomfort, a cup of black coffee might seem like a quick fix, but understanding its metabolic effects can help integrate it thoughtfully into a broader wellness plan.

Antioxidant Powerhouse: Beyond the Buzz

While caffeine often steals the spotlight, coffee is also a formidable source of antioxidants, particularly chlorogenic acid (CGA). These compounds are crucial for fighting free radical damage in the body, which can contribute to chronic diseases and metabolic dysfunction.

• Chlorogenic Acid (CGA): This potent antioxidant in coffee has been linked to several weight-related benefits, including helping to manage blood sugar levels. Stable blood sugar is vital for preventing energy crashes and subsequent cravings, which can derail weight loss efforts. CGA has also been studied for its potential to inhibit fat cell production, though more human research is needed in this area.
• Anti-inflammatory Effects: The rich antioxidant profile of coffee also contributes to its anti-inflammatory properties. Chronic low-grade inflammation can be a barrier to weight loss and overall health, so consuming anti-inflammatory foods and beverages is a smart strategy.

Appetite Modulation and Workout Fuel

Beyond direct metabolic effects, coffee can also indirectly support weight loss by influencing appetite and exercise performance:

• Appetite Suppression: Caffeine can temporarily reduce feelings of hunger. Many people notice that a cup of coffee can keep them feeling full for a few hours, potentially leading to a reduced intake of calories from snacks.
• Boosted Workout Performance: Drinking coffee before a workout can provide an energy surge, enhance focus, and improve endurance. This allows you to push harder and longer during your exercise sessions, burning more calories and building more muscle, both of which are beneficial for weight loss.

The Importance of "Black Coffee"

To truly leverage coffee's weight loss benefits, the emphasis must be on "black coffee." Adding sugar, artificial sweeteners, cream, flavored syrups, or excessive milk can quickly negate its low-calorie advantage, transforming a metabolism-boosting drink into a calorie-dense dessert. A 12-ounce caffe mocha, for instance, can easily pack almost 300 calories, while a vanilla latte can approach 200. These additions can also contribute to gut inflammation and blood sugar spikes, which are counterproductive to weight management.

For those who enjoy the ritual of coffee and are seeking to optimize its benefits for their weight goals, it's worth considering how your body processes these stimulants and how your overall gut health influences your metabolism. Understanding your unique needs is paramount in creating an effective wellness strategy. To discover how these factors align with your unique body, consider taking our 3-minute Weight-Loss Quiz – it's designed to help you find your personalized gut-health roadmap and integrate your beverage choices into a broader wellness plan.

Tea: The Subtle Wellness Ally

While coffee offers a bold, immediate impact, tea emerges as a subtle yet powerful wellness ally, boasting a rich history of health benefits. Tea, derived from the Camellia sinensis plant, comes in various forms—green, black, oolong, white, and pu-erh—each offering a unique profile of compounds that can gently but effectively support weight management.

Green Tea's EGCG and Fat Oxidation

Green tea, in particular, has garnered significant attention for its weight loss properties, largely attributed to a powerful antioxidant called epigallocatechin gallate (EGCG).

• Metabolism Boost and Fat Burning: EGCG is known to enhance metabolism and increase fat oxidation. It works synergistically with the caffeine present in green tea to boost calorie expenditure and promote the breakdown of fat cells for energy. Some studies suggest that green tea can specifically help reduce abdominal fat, a particularly stubborn and health-risky type of fat.
• Thermogenic Effects: Like coffee, green tea can also stimulate thermogenesis, contributing to a higher calorie burn throughout the day.

Diverse Antioxidants Across Tea Types

Beyond EGCG, tea is a treasure trove of various polyphenols and flavonoids, which are potent antioxidants with widespread health benefits.

• Catechins (Green Tea): Besides EGCG, other catechins like epicatechin (EC) and epigallocatechin (EGC) contribute to green tea's anti-inflammatory and metabolism-boosting effects.
• Theaflavins and Thearubigins (Black Tea): These unique antioxidants are formed during the oxidation process of black tea. Research indicates they can also influence fat metabolism by inhibiting enzymes involved in fat absorption and potentially altering gut microbiota diversity, which plays a critical role in weight management.
• Anti-inflammatory and Disease-Protective: The diverse antioxidant content across all tea types contributes to reduced oxidative stress and inflammation, supporting overall cellular health and potentially lowering the risk of chronic diseases like type 2 diabetes and cardiovascular issues—conditions often linked to excess weight.

L-Theanine: Calming Focus and Stress Reduction

One unique compound found abundantly in tea, especially green tea, is L-theanine. This amino acid sets tea apart from coffee in terms of its energetic effect:

• "Calm Alertness": L-theanine promotes alpha brain wave activity, inducing a state of relaxed alertness without drowsiness. This can provide a smoother, more sustained energy boost compared to the more intense, sometimes jittery, kick from coffee's higher caffeine content.
• Stress Reduction and Emotional Eating: By fostering a sense of calm and reducing stress, L-theanine can indirectly support weight loss efforts. Stress is a well-known trigger for emotional eating and increased cortisol levels, which can promote belly fat storage. A soothing cup of tea might help curb stress-induced cravings.

Digestion and Gut Microbiome Support

Certain teas, particularly herbal varieties like ginger or peppermint tea, have long been lauded for their digestive benefits, helping to ease occasional bloating and discomfort. More profoundly, the polyphenols in tea have been shown to positively influence the gut microbiome.

• Modulating Gut Bacteria: Tea polyphenols act as prebiotics, nourishing beneficial gut bacteria. A diverse and balanced gut microbiome is crucial for efficient nutrient absorption, metabolic regulation, and a healthy immune system. Emerging research increasingly links specific gut bacteria profiles to weight gain and loss, highlighting tea's potential indirect role in this area.
• Aiding Digestion: Sipping on warm tea can help stimulate digestive enzymes and promote regular bowel movements, contributing to a feeling of lightness and overall digestive comfort.

For those seeking a gentler energy lift, a rich source of diverse antioxidants, and a beverage that supports both mental calm and gut health, tea offers an appealing path. Its ability to influence the gut environment makes it a particularly interesting component of a holistic weight management strategy, aligning perfectly with our understanding at Bala Health that wellness begins from the inside out.

The Gut-Weight Connection: A Foundation for Success

The journey to effective weight management is often mistakenly seen as a simple equation of calories in versus calories out. However, modern science, which informs our every product at Bala Health, reveals a far more intricate picture, with the gut microbiome playing a starring role. Understanding the profound connection between your gut health and your body weight is not just groundbreaking; it's foundational to achieving sustainable wellness.

The Microbiome's Role in Metabolism and Nutrient Absorption

Your gut is home to trillions of microorganisms—bacteria, fungi, and viruses—collectively known as the gut microbiome. Far from being passive inhabitants, these microbes are active participants in your body's most vital functions:

• Metabolic Regulation: The gut microbiome influences how your body metabolizes food, extracts nutrients, and stores fat. Certain bacteria can be more efficient at harvesting calories from food, potentially leading to weight gain. Others produce beneficial compounds, like short-chain fatty acids (SCFAs), which can influence satiety, energy expenditure, and fat metabolism.
• Nutrient Absorption: A healthy gut lining and a balanced microbiome are crucial for efficient absorption of vitamins, minerals, and other vital nutrients. When nutrient absorption is compromised, your body might signal for more food, even if you’ve consumed enough calories, leading to overeating and weight gain.
• Inflammation and Insulin Sensitivity: An imbalanced gut (dysbiosis) can lead to increased gut permeability, often called "leaky gut," allowing inflammatory compounds to enter the bloodstream. This chronic low-grade inflammation can impair insulin sensitivity, making it harder for your body to regulate blood sugar and contributing to fat storage, particularly around the abdomen.
• Satiety Signals: The gut-brain axis, a bidirectional communication pathway, means your gut microbes can influence the production of hormones that regulate appetite and satiety, impacting how full and satisfied you feel after eating.

How a Balanced Gut Supports Weight Management

When your gut microbiome is balanced and diverse, it creates an optimal internal environment that supports weight management in numerous ways:

• Efficient Metabolism: A healthy gut can help your body metabolize food more effectively, optimizing energy production and reducing fat storage.
• Reduced Cravings: By producing beneficial compounds and influencing satiety hormones, a balanced gut can help stabilize blood sugar and reduce cravings for unhealthy foods.
• Lower Inflammation: A robust gut barrier and a diverse microbiome minimize systemic inflammation, which is critical for healthy metabolic function and easier weight loss.
• Improved Mood and Energy: The gut produces many neurotransmitters, including serotonin. A healthy gut can support better mood and sustained energy, making it easier to stick to a healthy lifestyle and engage in physical activity.

Bala Health's Solution: Laying a Strong Foundation with Our Pre+Probiotic

Recognizing the indispensable role of the gut in overall wellness and weight management, we at Bala Health are committed to providing science-backed solutions that address health from its core. This commitment is epitomized in our Bala Health Pre+Probiotic.

We believe in a science-first philosophy, using clinically validated ingredients and doses backed by real research. Our mission is to fight the gimmicks and misinformation in the supplement industry by providing clean-label, trustworthy formulas that deliver real results. The Pre+Probiotic is a testament to this principle.

Our potent 2-in-1 Pre+Probiotic formula combines 10 clinically studied strains and a robust 50 Billion CFU (Colony Forming Units) to help optimize your gut flora. This extensive blend of beneficial bacteria is crucial for reseeding your gut with the good guys. But we didn't stop there. We've also included a targeted prebiotic blend. Prebiotics act as nourishing fuel for these beneficial bacteria, ensuring they thrive and perform their vital functions effectively. This symbiotic approach is key to fostering a truly balanced and resilient gut environment.

By supporting digestive balance, our Pre+Probiotic helps ease occasional bloating and discomfort, promoting a feeling of lightness and regularity. It also plays a significant role in maintaining a healthy immune system, as a large portion of our immune function resides in the gut. Ultimately, a well-supported gut lays the groundwork for efficient metabolism, better nutrient absorption, and a more effective path to your weight management goals.

To truly support your digestive health consistently, we understand that a one-time purchase might not be enough. That's why we encourage exploring our 4-bottle and 6-bottle bundles, which offer significant savings and ensure you have a continuous supply of the support your gut needs. We believe in transparency and empowering you to make the best, most cost-effective decisions for your long-term wellness. Consistent care leads to consistent results.

Understanding your unique gut health needs is a powerful step towards a healthier you. Take our 3-minute Weight-Loss Quiz to get a personalized roadmap that connects your gut health to your weight management goals and helps you kick-start your transformation.

Making Your Choice: Tea, Coffee, or Both?

After exploring the unique benefits of both tea and coffee for weight management, you might be wondering: which one should I choose? The good news is, there's no single "winner." The best choice often comes down to your personal preferences, your body's unique response to caffeine, and your overall wellness goals. In fact, many people find that incorporating both beverages into their routine offers the best of both worlds.

Personalized Approach and Caffeine Sensitivity

• Caffeine Tolerance: Coffee generally contains significantly more caffeine per serving than tea. If you're sensitive to caffeine and experience jitters, anxiety, or sleep disturbances, tea, with its lower caffeine content and the calming influence of L-theanine, might be a more suitable choice. Conversely, if you thrive on a strong energy boost for focus or pre-workout motivation, coffee might be your preferred beverage.
• Digestive Comfort: While both can be digestive aids, some individuals find that coffee can be more acidic and may cause occasional digestive upset if consumed in large quantities or on an empty stomach. Tea, especially herbal varieties, tends to be gentler on the digestive system and can even soothe it.
• Flavor and Ritual: Don't underestimate the power of enjoyment. If you genuinely love the taste and ritual of one over the other, you're more likely to stick with it consistently, which is key for long-term benefits.

Optimizing Your Brew for Wellness

Regardless of whether you choose tea, coffee, or both, how you prepare your drink is crucial for maximizing its weight loss and health benefits.

• Drink it Plain: This is the golden rule. Avoid adding sugar, artificial sweeteners, heavy creams, or flavored syrups. These additions can quickly add hundreds of empty calories, disrupt blood sugar, and potentially undermine the positive effects of the beverage. If you need a touch of sweetness, consider natural alternatives like a small amount of cinnamon or a dash of unsweetened almond milk.
• Time it Right: Leverage the energy-boosting properties by consuming your chosen beverage in the morning or before a workout. Avoid excessive caffeine intake late in the day to prevent sleep disruption, as poor sleep can negatively impact metabolism and increase cravings.
• Listen to Your Body: Pay attention to how each beverage makes you feel. Does coffee give you sustained energy or jitters? Does tea calm you or leave you wanting more caffeine? Your body provides the best feedback for what works for you.

The Holistic View: Beyond Just a Drink

It's vital to remember that neither tea nor coffee is a magic bullet for weight loss. They are powerful tools that can support your efforts when integrated into a broader, holistic wellness plan. At Bala Health, we’re all about clean, science-backed solutions, but we also emphasize that these are powerful tools within a complete lifestyle.

At Bala Health, we believe that true wellness isn't found in fleeting fads but in foundational science and consistent care for your body from the inside out. This holistic approach includes a balanced diet rich in whole foods, regular physical activity, adequate sleep, and effective stress management.

And remember, true wellness radiates from within. While focusing on gut health is paramount, we also understand the desire for external signs of vitality. A healthy gut creates the ideal environment for nutrient absorption, which is critical for healthy hair, strong nails, and glowing skin. Our Bala Health Hair, Skin & Nails formula is designed to support your natural glow, building on the foundation of efficient nutrient absorption that a healthy gut provides. With key ingredients like Biotin and Collagen, it’s about nurturing your beauty from the deepest level. For continuous support for your radiant self, check out our 3-month and 6-month 'Subscribe & Save' plans, ensuring you consistently feed your inner and outer radiance.

Bala Health's Commitment to Your Wellness Journey

At Bala Health, our journey began with a clear mission: to fight the gimmicks and misinformation rampant in the supplement industry. We founded Bala Health to provide truly clean-label, trustworthy formulas that deliver real, noticeable results. Our passion is to help people feel better from the inside out, empowering them with science-backed solutions that actually work.

Our brand values are the bedrock of everything we do:

• Science-First: We are uncompromising in our commitment to science. Every ingredient in our formulas, from our Pre+Probiotic to our Hair, Skin & Nails, is clinically validated, and we use doses backed by real, rigorous research. We don't guess; we test and prove.
• Transparency: No fluff, no hidden ingredients, no confusing jargon. We believe in being completely open about what goes into our products and why. What works is what you get, pure and simple.
• Simplicity: We understand that health shouldn’t be complicated. Our products are designed to be easy to understand and seamlessly integrated into your daily routine. Our messaging cuts through the complexity to give you clear, actionable insights.
• Empowerment: We see ourselves as partners in your wellness journey. By providing clear, science-backed information, we empower you to make informed decisions about your health, taking control of your well-being.
• Integrity: We deliver what we promise. If a formula isn't effective, it's not Bala. Our reputation is built on trust, and we earn that trust by consistently providing high-quality, impactful products.

When it comes to the complex interplay of beverages, gut health, and weight management, we stand by our foundational products. Our Bala Health Pre+Probiotic is a cornerstone of our commitment to your internal wellness. We’ve meticulously crafted it to support the essential balance within your gut, recognizing that a healthy gut is the gateway to so many aspects of well-being, including metabolism, immunity, and even mood. By fostering a thriving gut microbiome, you create the optimal environment for your body to naturally function at its best, which is essential for any weight management goal.

We believe in supporting your body's natural capabilities with precise, powerful, and pure formulations. Your wellness journey is unique, and our goal is to provide reliable tools and knowledge to help you navigate it with confidence and achieve lasting results.

Practical Steps for Sustained Wellness Beyond Your Cup

While your choice between tea and coffee, and the addition of supportive supplements like our Bala Health Pre+Probiotic, can certainly play a role in your weight management journey, it’s crucial to integrate these choices into a broader strategy for sustained wellness. True, lasting results come from a holistic approach that nurtures your body from every angle.

Here are some practical steps to complement your beverage choices:

Hydration is Key

• Drink Plenty of Water: While tea and coffee contribute to your daily fluid intake, they don't replace the need for plain water. Water is essential for every bodily function, including metabolism, detoxification, and maintaining healthy energy levels. Aim for at least 8 glasses of water daily, more if you're active or in a warm climate. Sometimes, thirst can be mistaken for hunger, so staying well-hydrated can help prevent unnecessary snacking.

Mindful Consumption

• Focus on Whole Foods: Prioritize a diet rich in whole, unprocessed foods – plenty of fruits, vegetables, lean proteins, and healthy fats. These provide essential nutrients, fiber, and satiety, helping to regulate appetite and support a healthy metabolism.
• Portion Control: Even healthy foods can contribute to weight gain if consumed in excess. Practice mindful eating, paying attention to your body's hunger and fullness cues.
• Limit Added Sugars and Processed Foods: These are notorious for contributing to inflammation, blood sugar dysregulation, and weight gain. Reducing your intake will have a profound positive impact on your health and weight.

Consistent Movement

• Regular Physical Activity: Aim for a combination of cardiovascular exercise (like walking, jogging, or cycling) and strength training. Exercise builds muscle mass, which boosts your resting metabolic rate, and helps burn calories. Find activities you enjoy to ensure consistency.

Prioritize Sleep Quality

• Adequate Rest: Poor sleep can disrupt hormones that regulate appetite (ghrelin and leptin), leading to increased hunger and cravings. It also impacts insulin sensitivity and can make weight loss more challenging. Aim for 7-9 hours of quality sleep per night. Creating a relaxing bedtime routine can significantly improve sleep quality.

Manage Stress Effectively

• Reduce Chronic Stress: Stress triggers the release of cortisol, a hormone that can promote fat storage, particularly in the abdominal area. Find healthy ways to manage stress, such as meditation, yoga, spending time in nature, or engaging in hobbies you love.

Everything is Interconnected

Your body is an intricate system, and every choice you make has a ripple effect. The foods you eat, the beverages you drink, how much you move, how well you sleep, and how you manage stress all contribute to your overall health and your ability to reach and maintain a healthy weight. At Bala Health, we empower you to see these connections and build a sustainable lifestyle that supports you from the inside out, helping you feel truly vibrant and well.

Conclusion

The debate between tea and coffee for weight loss isn't about declaring an absolute victor, but rather understanding the unique strengths each brew brings to the table. Both offer compelling benefits, from coffee's robust metabolic boost and energy surge to tea's gentle, sustained focus and gut-modulating antioxidants. The key lies in personalization: listening to your body, understanding its responses to caffeine, and choosing the option—or combination—that best supports your energy levels, digestive comfort, and overall lifestyle.

What unites these powerful beverages, however, is their potential to act as allies in a broader, more holistic wellness strategy. As we’ve explored, the foundation of this strategy often begins with a healthy gut. A balanced gut microbiome is essential for efficient metabolism, optimal nutrient absorption, and robust overall health—all critical components of sustainable weight management.

At Bala Health, we are dedicated to simplifying wellness with clean, functional, and science-backed solutions that address your health from the inside out. We believe in empowering you with transparent information and effective tools to make informed decisions for your body. Our commitment is to provide products that work, free from gimmicks, so you can truly feel better every day.

Ready to transform your wellness journey and build a strong foundation for your health? Start by taking our personalized 3-minute Weight-Loss Quiz to uncover your unique path and receive a roadmap tailored to your specific needs. Then, lay that strong foundation for a balanced gut and optimal well-being with our Bala Health Pre+Probiotic. To ensure consistent support and the best value, choose our 4-bottle or 6-bottle bundles and experience the difference of a healthy gut for a healthier you!

FAQ

Q1: Can I drink both tea and coffee if I'm trying to lose weight?

A1: Absolutely! Many people find success by incorporating both into their routine. You might start your day with coffee for its stronger energy boost and then switch to green or herbal tea in the afternoon for a calmer focus and digestive support. The key is to monitor your total caffeine intake to avoid adverse effects like jitters or sleep disruption, and always choose plain, unsweetened versions to maximize benefits.

Q2: How much tea or coffee should I drink for weight loss benefits?

A2: Most research suggests that moderate consumption, typically 3-4 cups of coffee or 4-8 cups of tea per day (depending on caffeine content), can offer health and weight loss benefits without excessive side effects. However, individual tolerance varies greatly. It's important to listen to your body and adjust intake based on how you feel. Exceeding 400 mg of caffeine daily (roughly four 8-ounce cups of coffee) is generally not recommended.

Q3: Do the added ingredients in coffee and tea affect their weight loss potential?

A3: Yes, significantly. Adding sugar, artificial sweeteners, cream, or flavored syrups can quickly negate any potential weight loss benefits by introducing excessive calories, impacting blood sugar levels, and potentially contributing to inflammation. For optimal results, consume tea and coffee black, or with minimal, healthy additions like a splash of unsweetened almond milk or a sprinkle of cinnamon.

Q4: How does gut health, as supported by Bala Health's Pre+Probiotic, connect with the benefits of tea and coffee for weight loss?

A4: A healthy gut is foundational to effective metabolism and nutrient absorption. While tea and coffee offer beneficial compounds, a thriving gut microbiome ensures your body can properly utilize these compounds and manage overall energy regulation. Our Bala Health Pre+Probiotic supports digestive balance and a diverse gut flora, which in turn optimizes your body's ability to metabolize fats, absorb nutrients, and regulate appetite, creating an ideal internal environment for sustained weight management. It's about empowering your body from the inside out to make the most of all your healthy choices.