Health Trends

Soda Calories are Ruining Your Weight Loss Results

Soda Calories are Ruining Your Weight Loss Results

Here’s the trouble with bubbles: we crave them. We crave the energizing jolt, the pleasant fizz, and the sweet taste yet it takes a lot of practice to self-master our cravings. Let’s explore how sodas affect our weight loss.

Cravings are an interesting part of our nature because they are deeply linked to our core human needs. We look to them for comfort, control, or coping. However, cravings can hinder your weight loss journey. To help you on your Exante weight loss journey, you need to curb these cravings, and ideally you need to avoid soda drinks.

Do you find your soda consumption to be excessive or addictive? Do you use it as a way to decompress, alleviate your stress, deal with emotions or out of boredom? If so, don’t worry – I’m here to help!

Whether you are a six-pack-a-day drinker or the occasional soft-drink-sipper, we are going to discuss not only why you should stop drinking soda, but how.

4 Big Reasons Why Soda is Ruining Your Results

I think most of us know in our subconscious mind that too much soda isn’t good for us. Not only for our weight but it is also counterproductive to other important functions in our bodies.

Soda Drinks are a bad form of calories

1. Sodas Add a Ton of Extra Calories to Your Diet

One can of Coca-Cola contains 140 calories, which doesn’t sound like much at first thought. However, consuming only one can per day leads to an extra 4,800 calories per month, and 57,600 calories per year!

Those soda calories turn into fat in our bodies easier than fat in foods, and fat often contributes to cardiovascular diseases, high blood pressure, stroke, diabetes, and a decline in kidney function.

Likewise, when we drink our calories, our bodies don’t register fullness as quickly as when we eat them so we tend to drink more and more soda (did I just hear “free refill”?!) without getting a signal from our bodies to stop.

2. Sodas Dehydrate You

But isn’t soda mostly water? Shouldn’t it help to hydrate you then? Well, simply put, no!

What you want is for your heart to be replenished with water, but caffeine and sugar don’t replace any of the fluids you lose while you sweat.

The caffeine will actually make you need to use the restroom more frequently, and you will lose more fluid.

3. Sodas are Bad for Your Skin

Sodas and Weight Loss

Eating or drinking foods high in sugar can mess with your insulin levels and lead to the formation of acne. The sugar content (including sugar alternatives like aspartame and other artificial sweeteners) in drinks like soda can mess with your insulin levels and cause acne, breakouts, oily skin, and even wrinkles.

Soda can be loaded with refined sugar, and drinking a lot of it can lead to increased blood sugar. This can lead to your body producing more insulin, which leads to clogged pores which is a nightmare for your skincare routine.

Soda is also very acidic, which causes a dull, dry, and lifeless complexion. So, the choice is yours, soda-lovers: DC on the rocks or sun-kissed, radiant skin?

4. Sodas are Bad for Your Teeth

Sugar and carbonation destroy tooth enamel and leeches calcium from teeth. I know this because I worked as a dental assistant once upon a time, and let me tell you: soda is a dentist’s nightmare.

Aside from tooth decay, colored sodas can also stain the surface of your teeth. That’s something most wouldn’t smile about. Have you heard the saying, “Sticks and stones may break my bones…and soda’s just as bad?”

Our bones naturally weaken as we age but drinking soda can certainly exacerbate the problem.

How to Stop Drinking Soda

Personally, I haven’t indulged in a single can of soda in over a decade. Some people are amazed when they hear this and wonder the ‘how’ or ‘why’ behind this lifestyle.

As a teenager, I didn’t really care for the taste of it (okay, except for Sprite to go along with my tuna sub) so I didn’t drink much to begin with. But not only that, I noticed the effects it had on my skin. What teenage girl wants more acne, anyhow?!

I also noticed how tired soda made me feel, and a little bloated. As an active dancer, I wanted clear skin for the stage and I honestly enjoyed water much more so saying goodbye to sugary drinks wasn’t hard for me. I understand, though, that it can be for others.

I’m not a nutritional expert, but here are my 4 tips for how to stop drinking sodas:

1. Identify Your Triggers

A Healthy Soda

We talked earlier how some may turn to soda as a way to cope with stress, boredom, and emotions, or you may notice you only drink soda in certain places or situations.

You may not be able to completely avoid these scenarios (we’ve still got to go to work) but if it’s the office vending machine that tempts you, pack your own healthy beverage or refillable water bottle so you have an alternative.

2. Be Mindful of Your Body

Your skin, hair, bones, teeth, as well as the potential for future health problems like diabetes. Our bodies are wonderful creations and we should want them to achieve all the day-to-day tasks, experiences, and opportunities that they have the potential to do.

Once we put this in perspective, it can be easier to make healthier choices.

3. Fill-Up on Water First

Soda for Weight Loss

Before you pop open a new can, reach for a full glass of water first and see what that does to your cravings. If that’s too much, simply start drinking half-soda, half-water.

You will automatically be drinking less sugar, hydrating your body, and filling up with water. Soon your taste buds will change and you won’t need the sweetness of soda anymore!

If you find yourself bored with the taste of water though, there are multiple ways to change it up! We will talk about those soon.

4. Aim High, Start Small, and Keep Going!

Even a small win is still a victory! If you typically drink multiple servings of soda a day, try cutting back to one a day. Adjust gradually, and that should lead to a sustainable change.

But if you need soda, chances are your body is actually craving some essential nutrients. As you are in the process of breaking your soda habit, you will find that some days are harder than others.

On the hard days, look forward to tomorrow and know that you can always start over and try again.

Healthy Alternative to Sodas

So, soda-lover. What are you to do?! Especially when hot days like today beg for a cold glass of liquid? Since soda never really feels like it quenches thirst very well (remember, it dehydrates our bodies), here are 4 popular soda alternatives.

1. exante Boost

exante boost weight loss soda

Here’s another terrific option for a low-calorie, sugar-free, weight loss drink. It provides you with your afternoon “boost” of energy when you need a pick-me-up. With a blend of green tea and caffeine, it offers metabolism-boosting benefits and up to three hours of appetite control.

Exante Boost can also be used anywhere – the office, your car, at your child’s soccer game – because it comes conveniently packed in individual servings. Swapping out your daily soda with Exante Boost will give you more energy and your ideal shape!

2. Fruit Juice & Sparkling Water

orange juice

A splash of any fruit juice like apple or orange into some sparkling water keeps the calorie count low and still maintains a perky sweetness. It’s also carbonated, so it closely matches the consistency of sodas.

3. La Croix Sparkling Water

This is a trending drink that helps make it easy to quit sodas. Though the cans may look like it’s filled with the latest fizz, the bubbles are light and frothy and the flavor is just intense enough to be pleasing.

With 0 calories, 0 carbs, and 0 sugar, it’s the fastest-growing unsweetened sparkling water brand. My suggestion: get your hands on a can to taste for yourself what the hype is all about!

4. Coffee or Tea

Coffee Aids Weight Loss

Coffee Aids Weight Loss

If it’s the caffeine that attracts you to the sodas, there are alternatives for you as well. An obvious choice is a coffee, even though it has significantly more caffeine than sodas.

Along with sugar, caffeine can also affect you so it’s best to be consumed in moderation. Green teas are also great alternatives because they come packed with vitamins, minerals, and antioxidants.

The Diet Debate

Truth be told, almost anything is better than sodas. It can totally wreck your weight loss results if you let it.

But if it’s your “I-gotta-have-it” food, simply save it for your special occasions and be more mindful about when and if you are going to drink it.

The key to anything is moderation and perfecting the art of balance!



Molly Walsh

Molly Walsh

Writer and expert

Molly graduated from the London School of Economics in 2019. In her spare time you can probably find her golfing or trying to be inventive in the kitchen.