Lose Weight By Cutting Out Soda - Olathe Chiropractic

Lose Weight By Cutting Out Soda

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If you don’t have much time for exercise, you may be interested to find out that you can lose a little extra weight (or a lot of it) by making simple changes to your diet. One of those changes is drinking soda, especially if your soda isn’t the “diet” type. These types of drinks can provide you several day’s worth of sugar in just one can. Find out how that affects your weight!

 

How Does Soda Affect Your Weight?

Studies show that about 48% of Americans drink soda every single day. With those, most are drinking several glasses a day. We know for a fact that soda contains carbonic acid, which then combines with water to create the fizzy bubbles. Studies show that sugar (which soda is full of) can be more addictive than street drugs. This is because there is a chemical change in your brain when you eat sugar, causing you to crave more, almost to the point where you can’t think of anything else. Eating or drinking sugar (like in soda) can raise the dopamine (reward) hormone in your brain and you can get addicted to that feeling.

 

The American Heart Association recommends that you consume no more than this amount of sugar a day:

  • Men: 9 teaspoons/36 grams/150 calories per day.
  • Women: 6 teaspoons/25 grams/100 calories per day.
  • Children: less than 6 teaspoons (if any) per day
  • Infants: Zero

Americans eat 83 grams per day (on average) of sugar. Even children are getting around 30+ grams a day.

 

Harvard Medical School found that people who had 25% or more of their calories from sugar each day were more likely to die from heart disease. When you don’t limit your sugar intake, you’re at risk for:

  • Diabetes/fluctuating blood sugar levels
  • Stroke and heart disease
  • Obesity and excess weight gain
  • Addiction to sugar
  • Problems with constant fatigue
  • Irritability, depression and mood disorders

 

A redheaded woman that is blurry in the background. She is holding up a glass of soda in one hand and a top sign with her other hand.

What Happens When You Cut Back?

The main issue with soda is the sugar content. You can drink several days’ worth in just a few seconds. That sugar overloads your system and increases your chances of countless chronic conditions. Sugar is used for quick energy in the body. When there’s too much, it’s simply stored as fat.

 

Studies have found that when you cut sugar or sodas from your diet:

  • You lose weight and keep it off easier.
  • Sugar is inflammatory to your system, so your acne can go away or get significantly better.
  • Problems with anxiety, irritability and mood issues improve and cravings decrease.
  • You’ll avoid sugar crashes and sugar highs, which can throw off your sleep schedule.
  • You will have more energy because blood sugar levels are more normal.
  • Many people find that they crave sugar/soda less the longer they go off it.
  • You may actually lengthen your life because you lessen your risk for chronic conditions.

 

Studies show that dropping just one soda from your day, every day can lead to cutting out up to 200,000 calories a year, depending on how much soda you drink each day. That is how so many people can lose 10, 20 or even 30 pounds when they go off sugar.

 

What About Your Cravings?

Periods of time such as after exercising (when your body wants calories) or during pregnancy (with boosted hormones) can intensify how much you crave foods. You may always go back to the save craving (like soda or sugar) or your cravings may change depending on if you are dehydrated or deficient in a nutrient.

 

Cravings for sugar or soda can come from habits or from your body wanting something (like energy calories) quickly. Your cravings are regulated by your hormones. Your hormones regulate reactions in your body, and those reactions (like cravings) can become incredibly intense depending on how your brain’s pleasure and reward system works.

 

Your desire to eat is driven by the parts of your brain that regulate pleasure and reward. If cake has brought you pleasure before, if you see it again, your mind may trigger a craving, which causes your body to produce the reward hormone dopamine. You get cravings afterwards to have that reward-like feeling.

 

The first 5-10 minutes of getting a craving are the hardest, but if you divert your attention to something else during that time, you can overcome the craving.

 

A view of a person's torso. They are holding up large pants and there is measuring tape hanging off of their shoulders. It shows how much weight the person has lost.

Lose Weight By Small and Simple Changes

Want to start losing weight in time for summer? It can be fairly easy depending on your daily habits and if you want to change them. Cutting out soda is a great way to lose weight without having to use a bunch of your time to do it. Eating a nutritious diet instead of one full of sugary, processed foods is another one. Try these other methods:

  • Have a bit of sugar. Depriving yourself 100% will cause cravings and binges.
  • Pack healthy lunches with you to reduce eating unhealthy foods.
  • Sleep more. Metabolism drops when you don’t sleep enough.
  • Eat your food slower so you stop when you’re adequately full.
  • Drink water. Your body is made of water and you need to have plenty of it each day for weight loss and proper functioning. Aim for half your body weight in ounces each day.
  • Exercise! The American Heart Association recommends getting at least 150 minutes of exercise each week (30 minutes a day for 5 days) as a baseline.
  • Lift weights. Weights can tone, strengthen and slim your body in a fairly short amount of time. Always work with a professional and/or learn proper technique before exercising with weights.

 

Make weight loss easy by cutting out soda from your diet and by employing some of our other weight loss methods. Call Olathe Chiropractic today at (913) 732-0087 for help to reach your goals!

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