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How Much Weight You Can Lose if You Stop Drinking Soda

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Updated April 19, 2014

How Much Weight You Can Lose if You Stop Drinking Soda

The cost and calories in your Big Gulp add up

Joe Raedle/Getty Images
For some people, the best diet may be simply to kick the soda habit. The extra calories from your daily drink can contribute to significant weight gain. And alternately, if learn how to stop drinking soda you’ll probably shed some weight.

To get an idea of how much weight you could lose, remember that to lose one pound you need to reduce your caloric intake by 3500 calories. So, if you replace your soda with water, and don’t replace those calories elsewhere in your diet, your potential weight loss could be substantial.

How Much Weight You Can Lose:

  • Replace your Double Gulp with water to reduce your annual calorie intake by 209,875 calories or almost 60 pounds in a year.

  • Replace your Super Big Gulp with water to reduce your annual calorie intake by 167,900 calories or almost 48 pounds per year.

  • Replace your Big Gulp with water to reduce your annual calorie intake by 125,925 calories or 36 pounds per year.

  • Replace your Gulp with water to reduce your annual calorie intake by 83,950 or calories or 24 pounds per year.

  • Replace your large Coca Cola at McDonalds to reduce your annual calorie intake by 113,150 or calories or 32 pounds per year.

  • Replace your medium Coca Cola at McDonalds (16 oz) to reduce your annual calorie intake by 54,750 calories or just over 15 pounds per year.

  • Replace your 12 ounce can of Coke with water every day and save 51,100 calories per year or about 15 pounds per year.

Is Diet Soda Any Better?

Transitioning from a high calorie soda to a drink that is artificially sweetened can be a tricky fix. In fact, you might be replacing one kind of addiction for another.

Studies have shown that when we eat sweet foods, whether they are naturally or artificially sweetened, our appetites increase. So if you replace your regular pop with a diet variety you might be eliminating calories only to replace them again when your sugar craving kicks in.

So how do you kick the soda habit? Switching to a diet pop might be the most gentle step down if you are used to having a full calorie soda during the day. If you’re used to drinking a Big Gulp full of Coke, try having a smaller sized Diet Coke and several bottles of water instead. Gradually increase your water intake and decrease the soda. Once you learn how to make water taste better, it becomes easier to switch to an all-water habit.

With just a few simple changes, you can make big adjustments to your waistline and your wallet. Eventually, you’ll feel better, your body will look better and your piggy bank will thank you as well.

Sources:

Kirtida R. Tandel. " Sugar substitutes: Health controversy over perceived benefits" Journal of Pharmacology Pharmacotherapy. 2011 Oct-Dec; 2(4): 236–243

Qing Yang. " Gain weight by “going diet?” Artificial sweeteners and the neurobiology of sugar cravings." Yale Journal of Biology and Medicine 2010 June; 83(2): 101–108.

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