If you frequently drink soda for a quick energy boost, you're not alone. Many adults consume soda daily. When considering habits that promote healthy weight loss, eliminating soda may be a top priority. But will cutting out soda actually lead to weight loss? Let's explore the facts.
The Unhealthy Truth About Sugar and Calories in Soda
Sugary beverages contribute the most added sugars to the average diet, with soda being the primary offender. A typical 12-ounce soda contains 156 calories and 37 grams of sugar, equivalent to nine teaspoons. Soda contributes to weight gain because it's easy to overconsume calories without feeling full. The combination of soda calories and meal calories can lead to consuming more calories than intended, potentially causing weight gain over time.
Beyond weight gain, soda's high sugar content can lead to other negative health outcomes. The American Heart Association recommends that men consume no more than nine teaspoons of added sugar daily, while women should limit their intake to six teaspoons or less. Just one regular soda can exceed a woman's daily sugar limit, even before considering other sugary foods and drinks consumed throughout the day.
Further Consequences of Soda Consumption
A 2016 study in the Journal of Nutrition linked high sugar beverage consumption to increased insulin resistance and a higher risk of prediabetes. Insulin resistance occurs when the body's insulin doesn't function properly, preventing glucose from entering cells for energy. This leads to high blood sugar levels, a risk factor for type 2 diabetes. Excess sugar can also increase body fat, which can trigger insulin resistance. Furthermore, high sugar intake can cause inflammation, increasing susceptibility to chronic diseases like heart disease.
A study published May 2017 in Stroke that included more than 2,000 people found that those who drank diet soda had a higher risk of dementia and stroke.
Read also: Quitting soda: A comprehensive guide
The Upsides of Ditching Soda: Weight Loss and Beyond
While cutting out soda can increase the likelihood of weight loss, it's not a guaranteed solution. Weight loss requires a calorie deficit and a healthy diet. However, a soda-free lifestyle offers many health benefits beyond just lower calorie consumption.
Hydration
Reducing soda intake creates more opportunities for hydration by drinking more water.
Insulin Sensitivity
Reducing soda consumption may improve your body's insulin sensitivity. When insulin functions properly, it efficiently regulates blood sugar levels and lowers the risk of type 2 diabetes.
Lifestyle Changes
The CDC reports that soda drinkers are more likely to engage in unhealthy habits such as smoking, insufficient sleep, lack of exercise, and frequent consumption of fast food. Cutting out soda may encourage other positive lifestyle changes, contributing to overall health.
Reduced Disease Risk
Sugary beverages are linked to dental cavities, kidney, liver, and heart disease. Avoiding them can reduce these risks. A 2020 study found that replacing soda with milk improved blood pressure, a risk factor for heart problems.
Read also: The Link Between Alcohol and Weight Gain
Improved Mood
Steering clear of soda could even improve your mood. One study found that excessive soda drinkers were more prone to anxiety and depression.
How Much Weight Can You Expect to Lose?
The amount of weight lost by quitting soda varies. Replacing 500 calories of daily soda consumption with water, while maintaining the same diet, is likely to result in weight loss. However, replacing those calories with another sugary beverage or increased food intake may not lead to weight loss. To increase the chances of weight loss, it's best to replace soda with healthy alternatives.
If you're trying to lose weight, cutting out soda is a great place to start. If you're drinking an average of 150 calories of soda every day, not drinking soda will save you 1,050 calories per week. If you cut out one 150-calorie can a day and don't replace those calories with another sugar-sweetened beverage, that adds up to 15 pounds over a year.
Healthy Alternatives to Soda
Switching from soda can be challenging, and quitting cold turkey isn't feasible for everyone. Gradually reduce soda intake while introducing healthy beverage alternatives.
Homemade Flavored Water
Use lemon, lime, cucumber, fresh fruits, and mint leaves to naturally flavor your water. Make a large pitcher of flavored water to store in the fridge or use a fruit-infuser water bottle. Add flavor with a squeeze of lemon juice, a few crushed raspberries or sliced strawberries, or even some spiral-cut cucumber slices for a fancy-looking beverage with a subtle taste.
Read also: The Truth About Diet Soda and Autism
Sparkling Water
The increasing variety of sparkling water options makes avoiding soda easier. Sparkling water provides the fizziness of soda without the added sugar, and most types are free of added sugars, dyes, and artificial ingredients. With few to no calories per serving, sparkling waters offer subtle flavors using natural fruit juices, purees, or extracts.
Iced Herbal Tea
Many tasty herbal teas are available unsweetened. Add a squeeze of lemon for a healthy beverage that supports your weight-loss journey.
Stevia-Sweetened Sodas
Wellness brands are producing soda alternatives sweetened with stevia, a non-nutritive sweetener from the stevia leaf. Non-nutritive sweeteners contain zero calories and can be 200 times sweeter than table sugar. These brands offer flavors that mimic popular soft drinks without the added sugar.
Personal Stories of Success
Amanda's Journey
Amanda Ogle shared her experience of quitting soda and transforming her health. She described a cycle of feeling ashamed of her weight, eating and drinking soda for temporary comfort, and then feeling worse.
By her teens, Amanda avoided mirrors due to unhappiness with her body. As her weight increased, her health declined, leading to shortness of breath and fatigue.
During her freshman year of high school, Amanda decided to quit soda. Initially, it was difficult, with cravings and headaches. She persevered and, after a month, the cravings and headaches subsided.
After several weeks, people noticed Amanda was losing weight, and she began to believe them. She bought a smaller T-shirt, which fit and was even loose. She cried in front of the mirror, vowing to continue her progress.
Over three months, Amanda lost 30 pounds just from eliminating soda. She felt better physically, had more energy, and gained self-confidence.
Amanda made other healthy changes, such as eating smaller portions and exercising regularly. She has maintained a healthy weight and continues to avoid soda, allowing herself one on Christmas each year.
Another Perspective
Another individual shared a similar experience, quitting soda due to concerns about dental health. They noticed weight loss, clearer skin, and improved dental hygiene. They emphasized the addictive nature of soda due to its sugar and caffeine content, but also highlighted that the cycle can be broken.
Long-Term Strategies for Success
Sustainable weight loss involves more than just replacing soda with water. It requires a diet rich in nutrient-dense foods and regular physical activity.
Remove Temptation
Eliminate all soda from your pantry and fridge.
Seek Support
Confide in a friend or coworker for encouragement.
Keep a Food Diary
Tracking your food intake can be an effective way to manage your weight.
Additional Considerations
Diet Soda
While diet soda may seem like a healthier alternative, it's not without its drawbacks. A study published in Stroke found that diet soda drinkers had a higher risk of dementia and stroke. Diet soda also contains acid, which can harm tooth enamel.
Oral Health
The sugar in soda feeds bacteria in the mouth, forming acid that can erode enamel. Diet soda also contains acid, which can double the damage.
Heart Health
Just one can of soda per day, regular or diet, has been linked to a higher risk for metabolic syndrome, a contributor to cardiovascular disease. The high sugar content in regular soda may cause chronic inflammation in the body, a factor in heart disease.
Diabetes Risk
Daily consumption of soda and other high-sugar fluids has been associated with a greater risk for type 2 diabetes. Some studies suggest diet soda may also be a culprit, especially for overweight or obese individuals.