If you're drinking two 12-ounce cans of regular Coke each day, you could eliminate 280 “empty” (non-nutritive) calories by switching to a zero-calorie alternative. Over a month, that's 8,400 fewer calories, enough to lose almost two and a half pounds.
Drinking diet sodas will not help a person lose weight. While diet soda is calorie-free, most cans still contain 40 mg of sodium. To add to that, diet sodas contain artificial sweeteners, which often confuse the body. When not consuming any liquid calories, it may be easier to justify that extra slice of pizza.
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.
Cutting out soda can lead to overall weight loss, which may affect areas like the abdomen, thighs, and arms. However, spot reduction isn't possible. Focus on a healthy diet and exercise for balanced weight loss. Learn more from my Quora Profile!
Although diet soda has no calories, sugar or fat, it has been linked to the development of type 2 diabetes and heart disease in several studies. Research has found that just one serving of an artificially sweetened drink per day is associated with an 8--13% higher risk of type 2 diabetes (22, 23).
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.
Most people start drinking diet soda to help lose weight. But you might lose more weight giving it up. A recent study found that older adults who drank diet soda continued to pack on belly fat. Research also found that each daily diet soda increases your chance of becoming obese in the next decade by 65%.
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.
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.
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.
Artificial sweeteners may also confuse your body into miscalculating the number of calories you are actually consuming which can then cause your metabolism to slow down, making it more challenging to burn off calories and lose weight.
Thus, diet soda consumption may result in overconsumption, increased body weight, and consequent metabolic dysfunction. If true, such relations have important implications for dietary counseling, given the high frequency of diet beverage consumption by those at high risk for metabolic dysfunction (5).
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.
And, by the way, most experts recommending limiting diet soda consumption to one can per day. (Related: PODCAST: Can You Really Indulge In Diet Soda Guilt-Free?) The FDA notes that IARC's classification doesn't actually mean that aspartame is linked to cancer.
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.
Diet soda contains phosphoric acid and it's well known to interfere with the body's ability to absorb calcium and can lead to osteoporosis, cavities and bone softening. Phosphoric acid also interacts with stomach acid, slowing digestion and blocking nutrient absorption.
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.
At first glance, Mounjaro Tea might sound like some exotic beverage from a far-off land, but it's actually a simple, natural drink that has gained popularity due to its potential weight loss benefits. The drink combines four key ingredients: apple cider vinegar, lemon juice, honey, and ginger.
There is no evidence to suggest that lemon water has more benefits for weight loss than plain water. That said, lemon juice is naturally low in calories. Replacing sugary soda with fresh lemon water is a healthful way to reduce calorie intake, which is a positive step toward weight management.