Individuals are more and more more likely to report avoiding soda of their diets, based on Gallup: In 2015, 61% of adults stated they tried to keep away from each weight-reduction plan and common soda, in contrast with solely 41% in 2002. Nonetheless, we drink a variety of the stuff—650 eight-ounce servings per individual every year, based on a report from Beverage Digest. (Listed here are 8 issues that occur once you lastly cease consuming weight-reduction plan soda.)

However is soda consumption all that unhealthy?

“Like just about every thing, it is the dose that makes the poison,” says nutritionist Shereen Lehman, MS, a vitamin professional at Verywell. “One serving of soda (sugary or weight-reduction plan) most likely is not going to do any hurt. However when it turns into 5, six, or extra cans a day, then you definately’re coping with further energy from the sugar and loads of bloating.”

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Weight loss plan soda cuts out the energy, however does not handle the bloating, Lehman says. “And whereas science exhibits all of the non-caloric sweeteners are secure, generally they only do not agree with folks’s our bodies,” she says. Some folks report unhealthy bodily reactions to sweeteners in weight-reduction plan soda, together with complications and allergy symptoms, says Lehman. Others say they suppose consuming weight-reduction plan soda makes them crave actual sugar—and devour extra of it. As well as, she factors out that weight-reduction plan sodas are likely to have extra caffeine than sugary variations, which might result in over-caffeination.

All of which is cause for a lot of to need to give up the stuff altogether. However how do you break the behavior of a lifetime?

Partially, Lehman says, by treating it like a behavior. “If it is exhausting to surrender, then go sluggish,” she advises. “In the reduction of, swap in mineral water or flavored water. However have a look at the labels—a number of the flavored waters are literally sweetened. And in case you backslide and return to your behavior, then do not beat your self up over it. Simply strive once more.”

Typically, it helps to get inspiration from individuals who’ve gone earlier than. These 5 ladies kicked the soda behavior for good—this is how they did it. (Eat to rev up your metabolism—and look extra radiant than ever—with Prevention’s new Youthful In 8 Weeks plan!)

1. Karen F., sleep-deprived working mother and author

How A lot Soda She Drank: Not less than two sodas a day

How She Stop: “The second I noticed what my nausea was about, which was additionally the second the stick upon which I had urinated revealed two pink strains, in that second I gave up every thing that I may consider which could probably hinder a rising being. In that second, I gave up soda. And sushi. And smoking. And by no means seemed again.”

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2. Aubrey Bach, author and marketer

How A lot Soda She Drank: Two to 4 Weight loss plan Cokes a day—as in these large 32- or 48-oz. Weight loss plan Cokes you purchase from comfort retailer soda fountains.

Why She Stop: “After I determined to maneuver from Southern California to Seattle, I did not notice that I might be leaving the land of plentiful drive-thrus behind as nicely. In coffee-loving Seattle, the one place I may get my morning fresh-from-the-fountain repair (I by no means drank espresso within the morning—it was Weight loss plan Coke all the best way) was by strolling to the 7-11 5 blocks from our home. I want I may say that I gave up soda for well being causes, however I used to be actually simply bored with being humiliated commonly as I trudged previous all of the cool Seattleites at their native hipster espresso outlets sipping espresso on my journey each morning (and each lunchtime, and each afternoon, let’s be trustworthy)—so I made a decision to surrender all soda chilly turkey.”

Bach says the withdrawal shocked her.

“I’ve by no means skilled precise withdrawals or had an actual dependancy to a substance, however holy hell, after a day I actually thought I used to be dying. After some house cures for that state of affairs had gone horribly awry, mixed with excessive moodiness and fatigue, I headed to the physician satisfied that I had some horrible illness. About 10 minutes into the appointment she realized simply how a lot soda I used to be consuming day-after-day and gave me a prescription for…a morning cup of espresso.”

Her Recommendation for Would-Be Quitters: “I discovered nice consolation in seltzer water, so study to embrace La Croix or purchase your self a SodaStream. Additionally, since Weight loss plan Coke was my nemesis, I discovered that any synthetic sweeteners gave me large cravings, so I swore off these altogether as nicely. Additionally, in case you want further motivation—although weight-reduction plan soda does not even have any sugar in it, I misplaced about 5 kilos after swearing off Weight loss plan Coke and synthetic sweeteners.”

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3. Robin Weiss, doula

How A lot Soda She Drank: Two 20-oz. bottles of Weight loss plan Pepsi—simply to get the day began.

How She Stop: “Admitting I had an issue was step one. The quantity of trash it generated made it troublesome to not discover. I additionally wanted to comprehend that I had a number of points happening: the caffeine, the sensory expertise, and the Weight loss plan Pepsi. I attempted to go chilly turkey on the Weight loss plan Pepsi, however spent per week making an attempt different types of caffeine and popping ibuprofen for the complications as I tapered off. Then I finished caffeine. I attempted to discover a very nice, reusable, water bottle that felt comparable in measurement and form to the 20-oz. bottle to present me the sensory expertise.”

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4. Amy Beal, editor

How A lot Soda She Drank: As much as 12 cans of Weight loss plan Coke per day.

Why She Stop: “Once we determined to try to get pregnant three years in the past, I knew the Weight loss plan Coke needed to go. I made a decision that, no, actually, I didn’t need to run my very own experiment and see if I may produce a child who’s one-third synthetic sweetener.”

How She Did It: “For me, having replacements have been key: seltzer water, gum, exhausting sweet. Popping a can was tied to so many particular occasions—having one after the gymnasium, for the drive house after work, whereas grocery purchasing, and so forth.—so the thought of getting NOTHING made it more durable. I discovered that not one of the replacements have been as satisfying as a Weight loss plan Coke, in fact, but it surely nonetheless helped to have one thing in my hand and mouth. And since they have been much less satisfying, I used to be in a position to simply ease off these, too, finally.”

That is your physique on weight-reduction plan soda:

5. Elana Hopman, a calligrapher in Birmingham, MI

How A lot Soda She Drank: Just a few cans a day.

Why She Stop: “After consuming a lot for thus lengthy, it felt extra like a behavior for me than an dependancy. Each time somebody made a remark about me consuming an excessive amount of pop, I’d reply with: ‘It is higher than crack’ or another quip letting them realize it wasn’t actually so unhealthy. I truthfully did not suppose it was doing any hurt to my physique. [Then] I began watching a couple of documentaries on Netflix about wholesome consuming and meals processing in our nation (Forks Over Knives, Meals, Inc.) and the detrimental well being results of soda. After seeing a few of these visuals, I give up chilly turkey.”  

Her Recommendation for Would-Be Quitters: “Take into consideration the rationale behind quitting earlier than you do it. As soon as I knew how critical the well being points have been, it was simpler to view Weight loss plan Coke as being dangerous to my physique, moderately than a zero calorie deal with I may take pleasure in at any time when I wished.

“Discover a new behavior. A lot of my dependancy was simply that that is how I all the time lived. I began to order membership soda at eating places, stopped including Weight loss plan Coke to the cart after I went grocery purchasing, and advised everybody who would hear that this was the brand new me. It was most likely actually annoying to some, but it surely helped me keep accountable.”