The previous Health 101 article listed the top 10 reasons to reduce consumption of soft drinks. This article will provide practical suggestions for kicking the soda habit.
The first step is to define your goal. Are you an all or nothing type of person who breaks habits more easily by going "cold turkey", or do you prefer a gradual weaning? Make the goal specific with a reasonable time limit. It usually takes at least a month to change a habit, but two months is more realistic. Depending upon the intensity and length of time the habit has been in place, it could take up to 10 months of abstinence before the desire for soft drinks is completely removed. Once the goal has been written down, affix it to the refrigerator as a regular reminder.
Next, write down your reasons for changing this habit. Consider the health implications (listed here) of this habit and picture yourself after the habit has been changed. You will be healthier, happier, and likely slimmer.
For those who prefer the gradual weaning approach, determine what aspect of your favorite soft drink makes it most appealing. Many crave the combination of the sweet flavor and the bubbling sensation associated with carbonated beverages. Dieters like the way diet soft drinks make their stomachs feel full, at least temporarily, without consuming additional calories. Others drink caffeinated sodas in the morning or afternoons for a quick energy boost.
Lovely Bubbly
If the bubbly sensation is your biggest draw, try switching to carbonated, flavored water. While these water beverages still contain artificial sweeteners and possibly other unwanted chemicals, they are a step in the right direction during the weaning process. After adapting to carbonated flavored water, try plain tap water with a splash of lemon or fruit juice. Gradually reduce the added juice until plain water becomes the beverage of choice.
Dieter's Calorie-Free Treat
Dieters view diet soft drinks as a way to fill up the stomach without consuming any calories, but dieters need to know that diet soda is not as diet friendly as they may initially believe. Researchers from The University of Texas Health Science Center and from Medical University of South Carolina released a convincing study entitled "Fueling the Obesity Epidemic? Artificially Sweetened Beverage Use and Long-term Weight Gain" which indicates that weight gain increases as diet soft drink consumption increases. There are several theories for this weight gain which are described in "Diet Soda Makes You Fat".
Like diet soda, plain water had zero calories and fills the stomach but without the questionable artificial sweeteners and harmful chemicals found in diet soda such as sodium benzoate. When sodium benzoate is mixed with Vitamin C, it turns into benzene which is a "known carcinogen and DNA damager" (Source: "The Skinnygirl Margarita Controversy").
Soda dehydrates the body while water quenches thirst. Since the body may easily confuse hunger and thirst, diet soda drinkers may eat more food because diet soda makes them thirstier than those who only drink water.
Energy Elixir
Caffeinated sodas are a staple on college campuses. Students rely on caffeinated sodas for all night study sessions or to wake up for early morning classes. Drinking soft drinks for a quick energy boost is a habit that continues into the workplace where long hours, constant demands, and the basic stresses of modern life render working Americans perpetually tired. To give up soft drinks without sacrificing the energy slump, consider other alternatives. Ice water is both refreshing and energizing as explained in the article, "World's easiest, low-cost health and beauty tip." All natural green tea provides a notable energy boost while also providing a powerful nutritional punch. Vitamin B12 can also be taken as a supplement to increase energy levels for several hours. Consult your doctor for dosing recommendations.
Know Your Triggers
There are certain times or situations when soft drink cravings are consistently intense due to associations or taste combinations. Some may associate movies, football games, parties, or various other events with soft drinks. Others may find that certain foods, like pizza, do not taste the same without soda. Mentally prepare yourself for these triggers and bring a nice cool bottle of water as a substitute. Consider avoiding trigger foods until the soda habit has been changed. Foods that taste best with soda are usually very unhealthy anyway.
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