Imagine taking ten teaspoons of sugar in a 12-ounce drink. That’s the average amount in a can of soda. In addition to sugar, sodas contain a large number of ingredients that your body does not need. They leave you pure empty calories and add inches to your waist.
If you drink soda regularly and want to lose weight, quitting can make a big difference. You will lose pounds and also benefit your health.
A canned Coca-Cola 12-ounce has 140 calories and 39 grams of added sugar; Pepsi, 150 calories and 41 g of added sugar; Y Pineapple crush soda, 190 calories and 51 grams of sugar (equivalent to almost 13 teaspoons sugar).
Looking at those numbers, you might think it’s not too much. But if you are a fan of these drinks and you drink more than one glass a day, then you add a great caloric load and without eating anything. With two cans of Coca-Cola a day you add 280 calories.
How much weight can you lose by ditching soda?
The amount of weight you will lose by ditching soda depends on how much soda you currently drink.
If you drink an average of 150 calories of soda every day, quitting will save you 1,050 calories per week. Over a year, that translates into the equivalent of more than 15 pounds of fat.
If you drink more than 560 calories per day (4 cans), giving up the soda will save you enough calories to lose almost 60 pounds for a year, says in Live Strong, Sylvie Tremblay, a science teacher points out in Cell and Molecular Biology.
Ditching the soda can save you more calories than the drink contains
Soft drinks can stimulate your appetite for other sweet foods that are high in carbohydrates. Therefore, when you stop consuming sugary drinks you can also cut down on high-calorie snacks.
Does it work the same if I switch to diet sodas?
You might think that switching to diet sodas is an easy option to achieve weight loss, but it is not the best for your diet. These drinks are sweet and low in calories thanks to artificial or natural sweeteners.
The Human brain responds to sweetness with cues to eat more. However, by providing a sweet taste without calories, light or diet drinks can make us crave more sweet foods and drinks, which can add excess calories, as explained by the Harvard School of Public Health (HSPH).
Health benefits of quitting soda
Not drinking soda is a great benefit for your body. The HSPH notes that high sugar beverages can increase the risk of type 2 diabetes, heart disease and have been related to a greater risk of premature death.
Not drinking soda can also lower the risk of osteoporosis, as the Phosphate in sodas can affect bone health.
Gradually decrease your consumption of soft drinks and increases water consumption, which is the healthiest drink. You can also include the moderate consumption of coffee and unsweetened tea.
Not a big fan of water? There are alternatives, such as adding an ounce or two of citrus juice such as lime or lemon to 12 ounces of water, adding crushed fresh mint, fresh ginger, sliced cucumber, or crushed berries. Any of these options without adding sugar.