Losing weight means taking in less calories then are burned off which usually requires adjustments to the diet. Replacing foods that are high in fat and calories with foods that are low in fat and high in fiber will help. Due to the calorie and sugar content in soda, replacing soda with water will also help with weight loss efforts.
Identification
The bottom line in weight loss is that less calories must be taken in than are burned off, states the Weight Control Information Network. There are no magic foods or plans, just sensible eating habits that will last a lifetime. Since one pound is equal to 3,500 calories, the goal is to reduce daily intake by 500 to 1,000 calories to lose one to two pounds per week. The focus should be on fruits, vegetables, whole grains and low fat dairy with an occasional treat. However, controlling calorie intake is not just about the foods that are eaten, beverages, including soda, must also be taken into consideration.
Warning
Drinking too much soda has been linked to a higher risk of obesity due to its calorie and sugar content. Most sodas contain about 150 calories per serving, mostly from sugar. According to the Harvard School of Public Health, drinking one can of regular soda per day without making any other changes to diet can result in a 15 lb. weight gain each year. If going for a larger 20 oz size soda such as those served in restaurants or fast food places; calorie content jumps to about 250. In contrast, cutting back on soda reduces calorie intake and aids weight loss efforts.
Additional Concerns
Another concern is that unlike food, calories from soda do not make the body feel full, which means the calories from soda, are added onto the calories from meals. In addition, consuming sugar sweetened sodas may lead to cravings for sugary foods which tend to be high in calories as well. When it comes to health in general, guidelines are that children and women should consume no more then 6 tsp. of sugar each day and men no more then 9 tsp. Most sodas contain 10 tsp. per serving and those larger 20 oz sodas can contain 16 tsp. or more.
Considerations
While switching to diet soda instead of regular soda will reduce calories, diet soda intake should still be limited. Even artificial sweeteners like those used in diet soda can lead to cravings for sugary foods. In fact, those who consume more than one diet or regular soda a day tend to have higher rates of obesity, reports MayoClinic.com. Limiting intake of diet soda to one or two cans per day may be OK for some, but if the scale does not respond, then it may be time to cut back.
Solution
If regular soda is replaced with a no-calorie beverage such as water and caloric intake from all other foods and beverages are not too high, weight loss will occur. Water or carbonated water with no sweeteners added should replace soda, because it is important to get at least six to eight glasses of water each day. To meet these goals, the Centers for Disease Control and Prevention suggest stocking the refrigerator with bottled water and not keeping soda in the house. Add slices of lemon, lime, watermelon, cucumber or a squirt of cranberry juice to add flavor without a lot of calories. When a craving for soda occurs, go for a diet soda but limit intake.
References
- Weight Control Information Network: Weight Loss for Life
- Harvard School of Public Health: Sugary Drinks or Diet Drinks: What's the Best Choice?
- MayoClinic.com: Diet Soda: Is it Bad for You?
- Centers for Disease Control and Prevention: Does Drinking Beverages with Added Sugars Increase the Risk of Overweight
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