How to Quit Soda Pop
from wikiHow - The How to Manual That You Can Edit
If you're someone who's drinking eight or more cups of soda pop a day instead of eight cups of water, then it may be time for a change. Sweetened drinks are the only substance linked directly to weight gain through clinical research, and a possible explanation is that you're consuming calories without feeling full.[1] Since the weight loss benefits of diet soda have come into question[2] more and more people are considering giving up their precious pop completely. Read on if you would like to take a step into becoming a healthier person by banning soda from your life.
Steps
- Determine why you are quitting soda. There can be several reasons, and any one of them can make living a soda-free life an attractive option:
- reducing caffeine intake
- reducing sugar intake
- avoiding high fructose corn syrup
- limiting carbonation
- limiting artificial sweeteners
- minimizing acid intake - the phosphoric acid present in most dark sodas is detrimental to bone health and softens tooth enamel[3][4]
- saving money - if you add up how much you spend on soda in a month, you might have enough for a retirement fund
- reducing caffeine intake
- Stock up on substitutes. Water is the healthiest and cheapest replacement for soda, but quitting soda cold turkey and making the big switch to water might mean setting yourself up for failure. The best way to quit any kind of addiction is to ease your way out of it. Here are some suggested soda substitutes:
- flavored water
- juice
- juice spritzers (carbonated juices)
- sports drinks
- iced tea (e.g. iced green tea)
- milk alternatives (soy, almond, hazelnut, hemp, oat, rice, etc.)
- milk
- flavored water
- Track your soda consumption. Estimate, as accurately as you can, how much soda you're drinking per week. (This is very important for the next step.) Do you drink soda with lunch at work? In between classes? While you're unwinding in front of the TV? Calculate how many calories you're racking up from soda alone; to get an idea of how fizz might be affecting your weight, calculate how many calories you're supposed to be getting per day and see how much of that you're getting from soda. For many people, this is a powerful observation that might give you the motivation you need to change this habit.
- Make a quitting schedule. Whatever the amount of soda you drink per week, cut that amount by 25% for one week, then by 50% the next, and so on. Gradually increase your consumption of the substitutes you chose. Be sure that you're still consuming the same amount of liquid (if not more) or else you may become dehydrated, which will make quitting even more difficult.
- If you drink most of your soda at home, this will be easier to do. Just buy less and less soda every week. If the soda isn't purchased, then you won't feel the urge to drink it when you're at home.
- If you drink a lot of soda from vending machines, don't carry a lot of extra change with you. If you carry a lot of extra change around, it may be time to start paying for other items with that change so you won't have the urge to stick that money in the machine for the soda.
- If somebody who you live with loves to drink soda, then ask them to hide it so you won't have to drink any. This may seem a little strange, but it will eventually pay off.
- If you drink most of your soda at home, this will be easier to do. Just buy less and less soda every week. If the soda isn't purchased, then you won't feel the urge to drink it when you're at home.
- Prepare for caffeine withdrawal. Do not underestimate the addictive power of caffeine. If most of the soda you drink has caffeine, you may experience headaches and other withdrawal symptoms for about a week, especially if you cut your soda consumption dramatically. Likewise, if you depend on both the caffeine and sugar fix that soda pop brings to get you through the day, you'll probably feel more tired while your body adjusts to not having carbonated "pick-me-ups".[5] If the symptoms are too dramatic, tweak your schedule so that you're weaning yourself off more gradually.
- Remind yourself what your goal is constantly so you will not forget. Write yourself a note that says something along the lines of "Don't drink soda," and stick this note in a place where you are likely to see it. One very effective way to remember that a 20-ounce bottle of soda is the equivalent of 17 teaspoons of straight sugar[6] is to fill empty bottles with that amount of sugar and keep them in places that you normally drink soda (the fridge, at your desk, etc.). If you normally drink from the can, find out how much sugar is in each can, put it in a zip lock bag, and drape it over the top of an empty can. The sight of all that sugar can be a sobering reminder of what you're really trying to avoid.
- To calculate how much sugar is in a particular bottle or can, look on the nutrition label for how many grams of sugar there are per serving. If you have a scale, weigh out that amount of sugar; you can also remember that there are about 4 grams of sugar per level teaspoon. Repeat for every serving that there is in the container (check the label) and you'll see how much sugar you're consuming with each bottle or can.[7]
- To calculate how much sugar is in a particular bottle or can, look on the nutrition label for how many grams of sugar there are per serving. If you have a scale, weigh out that amount of sugar; you can also remember that there are about 4 grams of sugar per level teaspoon. Repeat for every serving that there is in the container (check the label) and you'll see how much sugar you're consuming with each bottle or can.[7]
Tips
- Drink water more often. If you used to drink soda for supper, then replace your soda can with a glass of water. This way, you will be starting a healthier habit.
- If you want something sweet or a snack, try fruit for a healthy option, or a cookie or two. Fruit contains important nutrients, and even cookies do not carry as great of a health risk as soda.
- Remember, drinking soda pop once in a while is okay. Everything in moderation.
- Buy a refillable water bottle. When you have something you can grab and go, even if its to the other room, it helps a great deal!
- Put a water cooler in your home.
Related wikiHows
Sources and Citations
- ↑ http://www.cnn.com/2007/HEALTH/diet.fitness/09/18/kd.liquid.calories/index.html
- ↑ http://www.foxnews.com/story/0,2933,159579,00.html
- ↑ http://edrabin.blogspot.com/2005/11/hop-on-pop-carbonation-and-bone-health.html
- ↑ http://www.webmd.com/osteoporosis/features/soda-osteoporosis
- ↑ http://www.starling-fitness.com/archives/2004/03/12/how-to-quit-soda/
Article provided by wikiHow, a collaborative writing project to build the world's largest, highest quality how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Quit Soda Pop. All content on wikiHow can be shared under a Creative Commons license.
1 comment:
Well written article.
Post a Comment