If you're drinking an average of 150 calories of soda every day, not drinking soda will save you 1,050 calories per week. Over a year's time, that translates to the equivalent of more than 15 pounds of fat — not including any weight you'd lose from other lifestyle changes such as getting more exercise.
Soda is one of the worst things you can drink for your health, so removing it from your diet will definitely help you lose weight. However, it is definitely possible to lose weight by cutting out soda. One study found that people who cut out sugary drinks like soda lost an average of 9 pounds over the course of a year.
If you stop drinking soda, eat a healthy, balanced, reduced calorie diet and exercise more, you can expect to lose about four pounds in a month.
As a rough estimate, if you were to cut out 800--1200 calories per day by replacing soda with water and maintain the same level of physical activity and dietary intake otherwise, you might expect to lose around 1--2 pounds per week, though this can vary.
Diet soda itself doesn't directly cause weight gain, but some people experience increased cravings for sweets due to artificial sweeteners. If quitting diet soda leads to fewer cravings and healthier choices, weight loss can start within a few weeks. However, actual fat loss depends on overall diet and activity levels.
While some believe diet drinks control hunger and can suppress appetite, or help prevent weight gain, this is not necessarily true. Despite containing virtually no calories, Coke Zero and other types of diet soda have been associated with weight gain.
Mint and coriander aid digestion, reduce bloating, and detoxify the body. To make this blend, add a handful each of fresh mint and coriander leaves with water. Strain and drink, mix it with honey and lemon juice. Drinking this juice can improve digestion and metabolism, promoting fat burning.
Most experts recommend aiming for 1-2 pounds of weight loss per week, which equates to roughly 4-8 pounds in a month. Those with more excess weight may see slightly faster loss initially. The key is losing at a gradual rate through calorie deficit rather than drastic measures.
It's not known if drinking diet soda every day is harmful. The evidence on diet soda's health effects isn't clear. A diet soda is the low- or no-calorie version of a drink where sugar is replaced with a nonsugar sweetener.
Drinking water instead of soda can help with weight loss. It was previously thought that caffeinated beverages had diuretic properties, meaning that they cause the body to release water. However, studies show that fluid loss because of caffeinated drinks is minimal.
More prominent than the weight loss I experienced was the effect on my skin. I once struggled with breakouts that would leave my face covered in acne and, subsequently, acne scars. In just a few weeks after I put down my last soda can, though, I noticed my skin clear up immensely and my breakouts come to a full stop.
Diet soda intake is associated with long-term increases in waist circumference in a bi-ethnic cohort of older adults: The San Antonio Longitudinal Study of Aging.
To lose weight effectively and safely, aiming to lose 1 to 2 pounds (lbs) per week may be best. This means that losing 20 lbs may take 10 to 20 weeks. To lose weight, people will likely need to follow a healthy diet and get regular exercise. Some popular diets are effective initially but challenging to maintain.
Around the one-month marker, the body has eliminated most traces of soda and restored a healthier biochemical balance. By this point, many people report notable weight loss, particularly around the mid-section where soda tends to deposit fat through abdominal visceral fat.
Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
What is the fastest way to lose belly fat in a week? Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly.
The FDA has approved six of these drugs—orlistat (Xenical, Alli), phentermine-topiramate (Qsymia), naltrexone-bupropion (Contrave), liraglutide (Saxenda), semaglutide (Wegovy), and tirzepatide (Zepbound)—for long-term use. Four of these drugs are approved for adults and children ages 12 and older.