Soda contains high amounts of sugar and calories while offering no nutritional value. In a study of more than 50,000 people funded by the National Institutes of Health, researchers found that those who drank one serving of soda or fruit punch daily gained significantly more weight than those who drank less than one per month. The soda/punch drinkers also had an 80 percent greater risk of developing type 2 diabetes, reports the study published in the Journal of the American Medical Association in August 2004. The Center for Science in the Public Interest calls soda "liquid candy" because it is the primary source of refined sugar in the American diet. Eliminating these empty calories can assist you in losing weight.
Step 1
Eliminate all soda from your diet. Do not fall for claims on sodas that promise to be healthier because they contain sugar rather than high fructose corn syrup--both contain empty calories. Cut out just one 8-oz. soda per day and lose more than 10 lb in a year, notes the Harvard School of Public Health. If you regularly drink 20 or more oz, you can lose even more weight.
Step 2
Drink water or unsweetened tea most of the time. Add lemon, lime, cucumbers or mint sprigs to enhance flavor. Choose sparkling water if you crave carbonation. Use tea or coffee as a source of caffeine if you need it.
Step 3
Drink artificially sweetened sodas in lieu of sugared sodas to help you break your habit initially. Phase them out over time because they may also contribute to weight gain. Purdue University researchers found that rats who consumed artificial sweeteners increased their food intake, gained body weight and accumulated body fat compared with rats fed glucose, reports Physiology and Behavior in April 2010.
Step 4
Follow a low-calorie diet and increase your physical activity. Create a calorie deficit by eating fewer calories than you consume. Cutting out soda will not help you lose weight if you make up for the calories with other foods.
Tips and Warnings
- Cutting out soda can also help you prevent tooth decay.
References
- Journal of the American Medical Association: Sugar-Sweetened Beverages, Weight Gain, and Incidence of Type 2 Diabetes in Young and Middle-Aged Women
- Harvard School of Public Health: Getting to Your Healthy Weight
- Physiology and Behavior: High-Intensity Sweeteners and Energy Balance.
- Center for Science in the Public Interest: Highlights from Liquid Candy
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