Posted by: Dr. Tyrone A. Holmes | June 27, 2012

Lose Weight WITHOUT Dieting: Tip #70 – Trade Soda for Water

This one is obvious but if you are a soda lover, don’t worry.  I’m not going to take your pop away (at least not all of it).  I probably don’t have to tell you that soda is not a very healthy beverage.  It’s full of sugar and provides very little nutritional value.  For example, an 8 ounce glass of cola has more than 100 calories in the form of 27 grams of sugar.  The same sized glass of Mountain Dew has 31 grams of sugar.  8 ounces of orange soda increases the sugar load to 35 grams.  And none of these drinks provide any nutritional benefit.  You can try diet soda and eliminate the sugar and calories, but recent research indicates that people who drink diet pop are more likely to ingest increased amounts of sugar in other foods and beverages.  So diet soda may not be the solution either (although I enjoy the occasional diet drink). 

Here is my suggestion.  For every soda you drink, replace the next soda with bottled water (actually, it doesn’t have to be bottled).  For example, if you drink two sodas a day, replace one with water.  If you drink four sodas a day, replace two with water.  You will be amazed at the number of calories you save.  For example, if you drink two colas a day and replace one with water, you will reduce your daily intake by 100 calories.  This adds up to 36,500 calories a year or about 10.5 pounds.  And the good news is, you still get to drink a pop every day.

NEXT POST – July 1, 2012                        

Cycle Log: Competition Phase Week 11



  1. Nice tip. I don’t drink nearly as much diet soda as I used to, but an occasional swig every now and then helps. Anything thoughts on writing a short tip on vitamin and other enhancers for bottled water??

    • Hi Vi, thanks for the feedback. Sure, I will discuss vitamin water etc. in a future post.


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