People often think that they need to make sweeping, massive changes in their lives to reach goals that they’ve set. It’s true that lifestyle changes are the best way to lose weight and get in shape, but you don’t have to do everything at once to start seeing results. If you were to ask, “What is the one thing I can do to lose weight and improve my health?” that would be tough to answer because the solution is different for everyone. However, there are simple, one-step strategies that have shown big results over and over, and giving up soda is one of them.

 

It’s true, and recommending that people at least cut down on super-sweet, carbonated beverages is one of the top things personal trainers advise. Ditching the Dew is harder on some people than others. With the high caffeine and sugar content, they’ve essentially gotten themselves addicted though they’re not likely to get the dirty looks in public that smokers do these days. Still, whether or not you have to have it, saying “buh-bye” to soda offers a ton of health benefits, including serious weight loss.

First, a Word About Diet Soda

Don’t be so fast to exclude yourself from giving up soda just because you’ve already switched to diet drinks. The data from a study conducted at the University of Texas Health Center at San Antonio showed that every diet soda a person drinks in a day makes them 65 percent more likely to gain weight to the point of becoming overweight, and 41 percent more prone to becoming obese.

Soda and Weight Loss

Another study tracked the soda-drinking habits of 1,177 subjects who either indulged in regular soda or diet sodas, and the results showed that drinking any type of soda was linked to weight gain. So, logically, swearing off the stuff, or at least cutting back on your current intake, should deliver weight loss results, especially if you replace soda with water which is calorie and sugar-free, and healthy for you for many other reasons. About Health spells it all out, giving the number of calories you will cut in a year and the potential weight loss you’ll see by eliminating soda. Depending on how much soda you cut out, it could be anywhere from just under 84,000 calories which could result in a 24-pound loss, up to nearly 210,000 calories and a 60-pound loss if you cut out 50 ounces of soda each day, which is the equivalent of a Double Gulp at 7-11.

The Heart of the Matter

Soda is hard on your heart, and not just because it can cause weight gain. According to Medical Daily, soda-drinking participants in a Harvard University study had a 20 percent increased risk of heart attack. Plus, sodas raise your blood pressure and, the more you drink, the more it goes up.

It’s not just heart disease that increases with soda consumption, either. Healthy Holistic Living points out that, because soda can cause obesity, it can also be a gateway to many obesity-related illnesses such as diabetes and cancer.

This is Your Brain on Soda

You might justify your morning, noon, early afternoon, and evening sodas by saying they make you more alert but, if you’re honest with yourself, you already know that any boost in focus and energy is short-lived. What you might not know is that soda is having a negative long-term effect on your brain. A study published in Neuroscience found that long-term consumption of sugary substances such as soda leads to impaired memory and learning. Additionally, the Alzheimer’s website TheADPlan.com outlines a study that linked soft drinks to increased risk of developing Alzheimer’s Disease.

What’s more, according to Prevention, diet soda alters brain chemicals and can damage nerve endings in the part of your brain that controls your motor skills. The damage can also result in migraines, insomnia, and anxiety.

Don’t Break a Hip–or Other Bones

 

Researchers haven’t quite figured out what it is about carbonated beverages that affect bone health, but giving up soda will work in your bones’ favor and decrease your chances of suffering from fractures. Prevention Magazine talks about a study that found that for every soda a woman drinks in a day, her chances of postmenopausal hip fracture increased by 14 percent. That’s because, though the actual link between soda and bone health hasn’t been pinned down yet, it’s still a fact that women who drink soda have lower bone mineral density.

How to Kick the Habit

Maybe your spirit is willing to give up soda, but your flesh is weak. That’s not surprising, considering that HealthStatus says that the average American drinks about 2 quarts of soda per day. Just like any other addiction, though, it is possible to kick your soda habit if you set your mind to it…and if you know a few tricks that will make it just a little easier to curb your consumption. According to Prevention, addressing the craving in healthier ways will help you stay off the cola, and you could be soda-free and happy about it in under 2 weeks.

Some of the suggestions Prevention offers include:

• Going for antioxidant-rich coffee or tea to give you the caffeine boost you crave.
• Don’t risk a blood sugar drop that will have you jonesing for soda. Keep high protein snacks on hand and don’t skip meals.
• Snack on soy products or naturally sweet treats such as berries, oranges, or dark chocolate to avoid the hormone fluctuations that drive you to drink soda.

And remember to increase your water consumption. Healthy flavored waters can be satisfying alternatives to soda that are far better for you. Yes, that includes flavor-infused sparkling waters, provided they don’t contain high levels of sugar.