Cut Soda for Weight Loss | Weight Loss Blog

Date: 10/05/2017    Written by: Beth Levine

Cut Back on Soda for Weight Loss

Shedding excess weight is not easy. If it was, we certainly would not have an obesity rate of more than one-third of all adults in the United States. And it’s frustrating when you do the right thing by increasing your exercise and revamping your diet to eat more nutritiously only to have the scale register a mere drop of half a pound. But one way to help those small increments start adding up is to look at every aspect of your eating habits to see where you might still make improvements. Keep in mind that one little bad habit can make a huge difference. Beverages are a good place to start, and according to new research, even eliminating one can of soda a week can make a difference in your weight.

Glucotor v.2 from Baseline Nutritionals

The study, which was conducted at the Harvard T.H. Chan School of Public Health in Boston, Massachusetts, found that by cutting out just one can of sugar-sweetened soda per week, women were more likely to lose weight.1 The subjects were 11,218 women taking part in the Mexican Teachers’ Cohort study who answered questions about their typical soda consumption. Through survey responses in 2006 and once again in 2008, the researchers were able to establish a picture of the women’s daily intake of soft drinks containing either sugar or artificial sweeteners. In addition, the participants all provided information on their weight and waist circumference in both 2006 and 2008.

After evaluating any differences to the amount of soda consumed, the investigators discovered that by reducing their intake of sugar-sweetened soda by just one can each week, the women gained 0.88 pounds less than their peers whose soda drinking remained consistent. In contrast, the women who added a single can of soda to their weekly drink total were found to gain 0.66 pounds more than their counterparts who did not change their soda drinking habits.

What’s more, if the uptick in soda consumption was greater, the weight gain intensified as well. Those women who reported drinking an additional can of soda every day gained an average of more than two pounds and had a bigger increase in waist circumference compared to the women who didn’t alter their soda consumption during the two-year period. And these results remained intact even after the researchers controlled for numerous other lifestyle and dietary factors.

You may say that these fractions of a pound discrepancies are not significant enough to be worth making changes to your diet. However, keep in mind that this was only over the course of two years. Creeping weight gain is a major problem for many people as we age. Without doing anything differently, you may find that over a single decade, you have easily put on an extra seven or eight pounds. In fact, studies show that this kind of incremental weight gain often put on during a vacation or the holiday season but not taken back off is not only common, but very detrimental because we don’t realize how it’s adding up.

And weight circumference is another problematic issue. This is not the first research to link sugary beverage intake to larger waists, as a 2016 study at the National Heart, Lung, and Blood Institute in Framingham, Massachusetts showed that regular consumption of sugar-sweetened drinks increases visceral body fat in the abdominal area.2 An expanding midsection not only means a bigger size in pants, but an accumulation of abdominal fat, which is more dangerous than fat stored elsewhere in the body. Visceral fat surrounds the organs and affects hormone function, putting you at higher risk of heart disease and diabetes.

While the current study is somewhat flawed by the relatively homogeneous population recruited and the potential for mistakes in self-reporting, the findings are very much in line with those of earlier investigations into soda consumption and weight gain. What was surprising was the lack of evidence that artificially sweetened soft drinks are linked to weight gain in this research when other studies have shown them to result in added pounds. However, diet sodas have also been found to increase the risk of heart attacks, stroke, cancer, and more, so they are clearly not the way to go.

Instead, opt for water most of the time. If you’re choosing soda to get the caffeine kick, switch to tea or a cup of coffee early in the day. Both will provide you with a pick me up, but not at the expense of the empty calories in soda. And if you find that you are unable to control your impulses and reduce your soda consumption, then consider using an herbal sugar/lipid-metabolic-enhancement formula that helps moderate the negative impact of sugar in your diet.

  • 1. Stern, Dalia; et al. "Changes in Sugar-Sweetened Soda Consumption, Weight, and Waist Circumference: 2-Year Cohort of Mexican Women." American Journal of Public Health. 21 September 2017. Accessed 28 September 2017.
  • 2. Ma, Jiantao; et al. "Sugar-Sweetened Beverage Consumption is Associated With Change of Visceral Adipose Tissue Over 6 Years of Follow-Up." Circulation. 11 January 2016. Accessed 29 September 2017.

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    Submitted by Eugene Joseph Moreau on
    February 25, 2019 - 7:24am
    Candiac ,

    What about beer?

    Submitted by Lorraine on
    February 25, 2019 - 2:40pm
    Chilliwack BC Canada ,

    I actually do know someone who drank several different types of drinks, juice, sweetened special coffees and pop etc. who quit and lost an incredible amount of weight. However, that is the easy way to "fix" a weight problem and wish it was just that with me and others I know. Weight isn't just about eating healthy and exercising; which we hear all the time; if that were true, no one would be fat.
    We have to find our type of problem and correct that, and any reasonable type of diet will work. I have a relative who tested for food allergies and found that salad ingredients were a problem. A type of lettuce, peppers, not sure what else but these are things that we just wouldn't think of (unless we notice a reaction immediately).. Another has T4 not converting to t3, with thyroid testing, stress and not sleeping.
    just to name a few. Most of these people were on a good weight loss program and very little was lost on any of them. It is really too bad the medical system wont pay to test some natural problems. The lab will not test the T4 and T3 even when several times the MD asked for them, after the patient paying to do the initial testing at ND, and levels were low. (Also heard the TSH range was way too high with regular testing for normal function) Then there are hormone levels.
    I was a normal slim kid up to puberty but afterward have fought just to maintain any weight, never mind losing. I have been basically following a Keto type diet just to stay the same and still having troubles. Either the system has to allow Naturopathic Doctors to request blood work that would be covered by medical because we already have to pay for the visits too, or MDs need to start learning how the body works naturally, which in the long run would probably save one pile of money on medical costs. I have found information, when looking at another issue, that no one ever told me. When we do keep having a particular test showing high/low, when everything else is good, why aren't we told why that happens.
    We still waste so much dwelling on cholesterol levels, and we are not tested for homocysteine and/or inflammation CRP, which are the real heart problems. They know sugar causes the cholesterol to oxidize, therefore can plug an artery; but to this day, they keep talking about fats and high cholesterol.. I know many people who have had a heart attack and not one had high cholesterol. Anyway guess I should stop before I have to call this a book. I have been dealing with this for 60 years and not much has changed in the medical field.
    thank you.

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