Commitment is hard.
It doesn’t matter what you are committing to it is hard. A spouse, best friend, job, or, in our case, a healthier lifestyle and weight loss. Sometimes you have to find tricks to help you get through it all and convince yourself that you ARE on the right road.
Like the steps of a stair case leading up, small changes add up. Let’s look at making some small changes each week, document the change, and document the results. When we document results we are looking for weight loss, changes in attitude changes in how you feel after eating, etc. Anything that has changed.
What small change are we going to make this week? I’m going to suggest eliminating one thing from our diet.
This is any kind of carbonated, sugary (or diet) beverage. In my case it will be Coke and Slice as those are my two mainstays for soda.
Other than just eliminating the sugar, and other components of Soda here are some tangible facts that helped encourage me on dropping Soda.
First, one pound of fat is 3500 calories. In order to lose one pound of fat a week you need to reduce your food consumption and increase your exercise so that they add up to 3500 calories. With Soda we are going to work on the reduce side of the equation.
On average one can (12 oz) of brown soda contains approximately 150 calories. Yes there are variations and you can look at your specific vice to get specific numbers.
I would drink approximately 4 sodas a day some weeks. One in the morning, one at lunch, one in the afternoon as a “pick me up” and one or more at dinner. If we ate out at restaurant that had free refills I would drink considerably more than 12 ounces. If you add that up it is approximately the same caloric intake as one of the meals in a 5-6 small meals throughout the day eating plan.
150 calories per can x 4 cans of soda = 600 calories a day
If you happened to have a 32 oz soda at a fast food restaurant for dinner with one refill this number jumps dramatically.
150 calories per can x 3 cans (breakfast, lunch, afternoon) = 450 calories
One 32 oz soda is approximately 2 cans if you count the ice. This adds up to…
1 soda (32 oz) = 300 calories (approximately 2 cans at 150 calories each)
2 sodas (original and one refill) x 300 calories = 600 calories
450 calories (from daytime cans of soda) + 600 calories (from dinner) = 1050 calories
Read that number again. 1050 calories. That’s a minimum number because some of us (myself included) would have 3 or more refills. Do you know what 1050 calories looks like?
Two Big Macs (550 cals each) is 1100 calories.
So not only are these 1050 calories completely empty of any nutrition, they don’t even have the small amount of nutrition a couple of Big Macs would give you.
I don’t say all this to scare you and me. I write this so that it will stick in your mind. There are probably more reasons that soda is bad for you other than the calories, but weight loss is ALL about calories.
Move More, Eat Less.
What will you give up this week and the following weeks? I’m giving up soda, again. Can I allow myself to have soda again in the future? I don’t know. Soda for me is almost like alcohol for an alcoholic. I cannot usually stop at just one soda. I’d rather give it up completely.
The next step is to find out what to do when you get those soda cravings or cravings for whatever it is you decided to get rid of in your life. I’m switching to just water for now with iced teas when we eat out or at home. I find that iced tea gives me enough “flavor” that I can get over the “no soda” cravings that happen right of the bat. No I won’t be adding any sugar as that defeats the purpose of giving up the sugary beverage.
Do me a favor? Comment here on this blog article, or on my facebook post or my DDP Yoga page with what you are giving up this week on your change.
Weigh in: 291.2 pounds