One healthy way to satisfy your soda cravings is to add soda ice cubes to a glass of sparkling water. "This would give you the same carbonated effect as a typical soda, but you would be drinking much less of it,
which in essence means consuming a lot less sugar," says Lisa Young, Ph.D., RDN, author of Finally Full, Finally Slim, private practice nutritionist, and Medical Expert Board member.
"These sodas have prebiotics and probiotics, are gluten-free, non-GMO, 100% real, clean ingredients, and five grams or less sugar," Young says. "For comparison, a regular soda has 150 calories and 40 grams of sugar
Hydration is crucial to weight management. Even mild dehydration can cause thirst, which can be mistaken for hunger and lead to overeating. "Get used to drinking good old regular water
"If plainness bores you, try fruit infusions. For a few calories, you may add a few pieces of frozen mango, berries, or peaches to bottles or pitchers using a fruit infuser that captures the fibers and seeds yet enhances the water flavor.
If you can't give up your favorite soda brands, try diet. Since diet Coke contains aspartame or stevia, McIntyre warns that it's not for everyone. You may also notice the flavor change and be less satisfied with diet drinks.
For soda addicts, reduce back if you drink it often. "If you're used to drinking a 12-ounce can (150 calories) of cola with lunch every day, try eight ounces for one week, four the next, or one can
Seven cans a week is 1,050 calories. Any amount of reduction will save your body empty liquid calories that don't fill you up, so it won't miss them as much as you think—in fact, it will thank you! Small steps build healthy habits over time."
With any effective weight reduction quest, you must examine where you're obtaining your extra calories.
Track your regular food and drink intake for a few days. If you have one can of soda a week, your extra calories are probably from your breakfast croissant, dinner portions, or lunchtime takeout.