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The Number of Pounds You'll Lose if You Stop Drinking Soda

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Updated June 23, 2014

sugary soda

Drink less soda to save money and lose weight.

Jose Luis Pelaez/Iconica/Getty Images

For some people, the easiest way to lose weight is simply to kick the soda habit. You can decrease your caloric intake by hundreds of calories each day just by ditching your daily sugary drink.  So why not give it a try?

If you need some extra motivation, check out these numbers. First you might want to review the annual caloric cost of drinking soda every day.  Then check the list below to see what happens when you replace your daily soda with water. The potential weight loss could be substantial.

Potential Weight Loss (in Pounds) When You Ditch Soda

  • If you replace your daily Double Gulp with water, you reduce your annual calorie intake by 209,875 calories or almost 60 pounds in a year.
  • If you replace your daily Super Big Gulp with water, you reduce your annual calorie intake by 167,900 calories or almost 48 pounds per year.
  • If you replace your daily Big Gulp with water, you reduce your annual calorie intake by 125,925 calories or 36 pounds per year.
  • If you replace your daily Gulp with water, you reduce your annual calorie intake by 83,950 or calories or 24 pounds per year.
  • If you replace your daily large Coca Cola at McDonald's, you reduce your annual calorie intake by 113,150 or calories or 32 pounds per year.
  • If you replace your daily medium Coca Cola at McDonalds (16 oz), you reduce your annual calorie intake by 54,750 calories or just over 15 pounds per year.
  • If you replace your daily 12 ounce can of Coke with water every day, you save 51,100 calories per year or about 15 pounds per year.

Should You Drink Diet Soda?

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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