For many Americans, soda is a big part of their daily diet. Sodas accompany fast food meals and are frequently used as an afternoon pick-me-up for many individuals. Unfortunately, soda does not contain any nutritional value -- only empty calories that will cause you to gain weight. Soda consumption also may contribute to other health problems, such as tooth decay and bone loss. Kicking the soda habit may be difficult. If you are concerned that you have developed an addiction to caffeine or soft drinks, talk to your doctor.
Step 1
Count the number of sodas you drink in an average day. Write down every soda you drink, along with the time of day and any feelings you have at that time. You may notice a trend of craving sodas at certain times. Your cravings may be related to feelings, stressors or other emotions.
Step 2
Replace soda consumption gradually with sparkling water, sparkling juices or flavored seltzer waters. You may also add freshly squeezed lemon or lime juice to your water, along with 1 tsp. of sugar to wean yourself from soda.
Step 3
Eliminate soda completely from your diet whenever you feel ready. Quitting cold turkey may be difficult for many people, especially those who drink a lot of soda. For other people, it may be the easiest way to kick the habit. Keep in mind that you may experience caffeine withdrawal, which often causes headaches for the first few days to a week after you stop drinking soda. Over-the-counter pain medications may help decrease the withdrawal headaches, although you should talk to your doctor if you take other medications or you have any concerns.
Step 4
Drink more water and find other healthy alternatives to soda to get you through your day. Decaffeinated herbal teas may be sweetened with Stevia or honey and enjoyed hot or cold over ice. If drinking soda was a way to relieve stress or increase energy, choose instead to go for a walk, do some stretches at your desk or eat a high-protein snack. Replacing bad habits with new, healthier ones will help ensure that you stick to your goal.
