What Happens When You Quit Soda? Benefits, Weight, and What Changed for Me
The short answer: When you quit regular soda, you cut a lot of added sugar and empty calories. The CDC says one 12-ounce soda has about 10 teaspoons of sugar (roughly 40 grams) and about 150 calories. Whether that adds up to a pound a week depends on how much you drank and what replaces it. Pop was the first thing I dropped, and it never came back. I went from 258 pounds to 184.
What happens to your body when you quit soda?
I'm not a doctor, so I'll stick to what reputable sources say and what I noticed.
The CDC calls sugary drinks the leading source of added sugars in the American diet. A 12-ounce regular soda has about 10 teaspoons of sugar and about 150 calories. A regular orange soda is closer to 195.
The CDC also says adults who often drink sugary drinks are more likely to have weight gain, obesity, type 2 diabetes, heart disease, cavities and gout. That's an association. It doesn't mean one can causes any of those. But it's why cutting back is one of the most common pieces of advice you'll hear.
The rest is my view, not a study. Once "I don't drink pop" is a fact about who you are, it stops being a daily decision.
Can you lose 1 lb a week by quitting soda?
Maybe. It depends. Here's the honest math.
The CDC gives an example: cutting out two regular sodas a day removes about 2,100 calories a week. The old rule says 3,500 calories equals one pound. By that rule, two cans a day is a bit over half a pound a week. You'd need about three and a half cans a day for the rule to promise a pound.
But that rule is too simple. Researchers at the NIH showed that the 3,500-calorie rule overestimates weight loss over time, because the body adapts as weight changes. Loss tends to be faster at first and then slow down. The NIH's free Body Weight Planner uses that newer model if you want an estimate for your own numbers.
Two more things matter:
- What you drink instead. Swap pop for juice or sweet coffee, and the calories may come right back. Swap it for water, and they don't.
- Whether you eat more. Some people make up the calories elsewhere without noticing.
Research reviews do link sugary drinks and weight. A 2013 meta-analysis found that in trials and cohort studies, sugar-sweetened beverages were associated with weight gain in adults and children. That supports cutting back. It doesn't promise you a number.
So my honest answer: quitting soda can help, sometimes a lot if you drank a lot. A pound a week is not a guarantee.
What are the benefits of giving up soda?
Here are the benefits I'm comfortable stating, with the evidence behind them:
- Fewer empty calories. Clear and easy to measure. About 150 a can.
- Much less added sugar. The CDC notes that under the Dietary Guidelines for Americans, adults should limit added sugars, and that no amount is considered part of a healthy diet. A single can has roughly 40 grams.
- Better odds for your teeth. The CDC lists cavities among the problems tied to frequent sugary drinks.
- One less daily decision. This one is my view, not a study. "I don't drink pop" leaves nothing to negotiate at the vending machine.
- Room for a better habit. Water is the simplest thing to drink instead. I drink 32 oz of water every morning.
What I won't promise: clearer skin, more energy, or that a certain disease goes away. You'll see those claims online. I haven't seen strong enough evidence to repeat them.
What about diet soda?
The evidence is mixed, so I'll be careful.
Diet soda has few or no calories. But in 2023 the World Health Organization advised against using non-sugar sweeteners for weight control, saying they don't seem to help with body fat over the long term. The WHO called its own recommendation "conditional," because the evidence is limited. Some people use diet soda as a step down from regular. Others find it keeps the habit alive.
For me, the question settles it: would a healthy person need a can at all?
How did quitting pop actually go for me?
At 24, I weighed 258 pounds. I tried diet after diet. Each one lasted a few days, then ended in a binge.
In the summer of 1998, I stopped dieting and decided I was a healthy person. I asked, "Would a healthy person drink this?" about pop, and the answer was no. So I didn't either. Not "I quit." Just "I don't drink pop."
Pop was first. Then milk. Then the fries at lunch. One at a time. If you want the step-by-step on the quitting part, I wrote it up in how to stop drinking soda. This article is about what comes after.
Want to try "I don't drink pop" with a little help? The free 5-day challenge is one short email a day from me. Day 1's only task: notice one food choice you make out of habit, like the can at lunch. Don't change it yet. Just notice it.
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What happens in the first weeks without soda?
I can't give you a day-by-day timeline, and I'd be wary of anyone who does. Bodies differ. What's commonly reported:
- Cravings. Habit is strong. The can at lunch, the fountain drink at the gas station. Those cues don't vanish on day one.
- Caffeine. If your soda had caffeine, you may notice the change. Some people taper or switch to unsweetened tea or coffee.
- Thirst. Pop was a drink, not just a treat. Have water ready, or you'll grab whatever is closest.
Try not counting days. Counting days is what you do when you've quit something. You're not quitting. You're a person who doesn't drink pop.
Will I gain weight if I start drinking soda again?
One can won't undo anything. But if it slides back into a daily habit, the calories come back too.
The way I see it, one pop doesn't change who you are. Ask the question at the next choice. More on that in identity-based habits for weight loss.
What happened for me
Since 1998, I've gone from 258 pounds to 184, where I am today. Pop was one of many changes, so I can't tell you how much of that was pop. I can tell you it was one of the first changes that stuck, because it matched who I was.
That's my story, not a promise.
Try the free 5-day challenge
If you've "quit pop" before and it didn't last, try the free 5-day challenge. One short email a day from me. Day 4 is how I dropped pop, then milk, then fries, one at a time.
One question runs through all five days: What would a healthy person do right now?
Free, five short emails, unsubscribe anytime.
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FAQ
Can you lose 1 lb a week by quitting soda?
It depends on how much you drank and what you replace it with. The CDC says cutting two regular sodas a day removes about 2,100 calories a week. The old 3,500-calories-per-pound rule would call that about half a pound, and NIH research shows that rule overestimates long-term loss. A pound a week is possible for heavy soda drinkers, not guaranteed.
What are the benefits of quitting soda?
Fewer empty calories (about 150 per 12-ounce can, with about 10 teaspoons of sugar), much less added sugar, and lower intake of a drink the CDC links to weight gain, type 2 diabetes, heart disease, cavities and gout. For me, it also meant one less daily decision.
What happens when you stop drinking soda?
You cut added sugar and calories. Many people notice cravings tied to habits, and a caffeine change if their soda had caffeine. There's no reliable day-by-day timeline, because everyone is different.
Is diet soda a good replacement?
The evidence is uncertain. The WHO advises against relying on non-sugar sweeteners for weight control, calling the advice conditional. Water is the simplest replacement.
How much sugar is in a can of soda?
The CDC says a 12-ounce regular soda has about 10 teaspoons of sugar (roughly 40 grams) and about 150 calories.
I'm not a doctor; this is what worked for me and what reputable sources say. It's not medical advice. Talk to your doctor before changing your diet, especially if you have diabetes or another health condition.