Difference between revisions of "Quit Soda Pop"
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# Develop a quitting schedule. Whatever the amount of soda you drink per week, cut that amount by 25% for one week, then by 50% the next, and so on. | # Develop a quitting schedule. Whatever the amount of soda you drink per week, cut that amount by 25% for one week, then by 50% the next, and so on. | ||
#*Gradually increase your consumption of the substitutes you chose. | #*Gradually increase your consumption of the substitutes you chose. | ||
| − | #*Be sure that you're still consuming the same amount of liquid (if not more) or else you may become dehydrated, which will make quitting even more difficult. | + | #*Be sure that you're still consuming the same amount of liquid (if not more) or else you may become dehydrated, which will make quitting even more difficult. |
# Buy less and less soda every week. If you drink most of your soda at home, this will be easier to do. If the soda isn't purchased, then you won't feel the urge to drink it when you're at home. | # Buy less and less soda every week. If you drink most of your soda at home, this will be easier to do. If the soda isn't purchased, then you won't feel the urge to drink it when you're at home. | ||
#*If you drink a lot of soda from vending machines, don't carry a lot of extra change with you. If you carry a lot of extra change around, it may be time to start paying for other items with that change so you won't have the urge to stick that money in the machine for the soda. | #*If you drink a lot of soda from vending machines, don't carry a lot of extra change with you. If you carry a lot of extra change around, it may be time to start paying for other items with that change so you won't have the urge to stick that money in the machine for the soda. | ||
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# Remind yourself what your goal is constantly so you will remember more easily. Write yourself a note that says something along the lines of "Drink water," and stick this note in a place where you are likely to see it. Avoid negative phrases like "Don't drink soda." You only have to tell a three year old not to do something to figure out why that is. This is because a phrase that tells you not to do something has that something right in the sentence. Your brain can't help but imagine doing the very thing you are trying to refrain from! | # Remind yourself what your goal is constantly so you will remember more easily. Write yourself a note that says something along the lines of "Drink water," and stick this note in a place where you are likely to see it. Avoid negative phrases like "Don't drink soda." You only have to tell a three year old not to do something to figure out why that is. This is because a phrase that tells you not to do something has that something right in the sentence. Your brain can't help but imagine doing the very thing you are trying to refrain from! | ||
#*One very effective way to remember that a 20-ounce bottle of soda is the equivalent of 17 teaspoons of straight sugar<ref>http://www.msnbc.msn.com/id/10697344/from/RS.1/</ref> is to fill empty bottles with that amount of sugar and keep them in places that you normally drink soda (the fridge, at your desk, etc.). | #*One very effective way to remember that a 20-ounce bottle of soda is the equivalent of 17 teaspoons of straight sugar<ref>http://www.msnbc.msn.com/id/10697344/from/RS.1/</ref> is to fill empty bottles with that amount of sugar and keep them in places that you normally drink soda (the fridge, at your desk, etc.). | ||
| − | #*If you normally drink from the can, find out how much sugar is in each can, put it in a zip lock bag, and drape it over the top of an empty can. The sight of all that sugar can be a sobering reminder of what you're really trying to avoid. | + | #*If you normally drink from the can, find out how much sugar is in each can, put it in a zip lock bag, and drape it over the top of an empty can. The sight of all that sugar can be a sobering reminder of what you're really trying to avoid. |
# Calculate how much sugar is in a particular bottle or can: to do so look on the nutrition label for how many grams of sugar there are per serving. If you have a scale, weigh out that amount of sugar; you can also remember that there are about 4 grams of sugar per level teaspoon. Repeat for every serving that there is in the container (check the label) and you'll see how much sugar you're consuming with each bottle or can.<ref>http://www.marshallbrain.com/science/sugar-in-soda.htm</ref> | # Calculate how much sugar is in a particular bottle or can: to do so look on the nutrition label for how many grams of sugar there are per serving. If you have a scale, weigh out that amount of sugar; you can also remember that there are about 4 grams of sugar per level teaspoon. Repeat for every serving that there is in the container (check the label) and you'll see how much sugar you're consuming with each bottle or can.<ref>http://www.marshallbrain.com/science/sugar-in-soda.htm</ref> | ||
