Again, not the most original advice, but the advantages of simply reducing (and ideally eliminating) consumption of sugary drinks, such as soda and fruit juice, will provide immediate benefits.
Between 1970 and 1997, US consumption of non-diet soft drinks rose by 86% while the prevalence of obesity increased by 112% during this same period.
Although correlated, these do not prove that sugary drinks directly cause increased obesity, but it is certainly a strong indication.
While some foods, such as sweets and chocolate, also contain high quantities of sugar, sugar intake from liquids is particularly problematic due to the speed at which sugar is consumed.
Fruit juice is not much better; while at least containing vitamins and minerals, the concentration of sugar is still too high. It is far better to eat solid fruit.
High-sugar beverages also damage teeth (sugar and acid will cause cavities and root rot), increase weight gain, and rarely contain nutritional benefits.
Findings from several studies point to sugar-sweetened beverages increasing the risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.
Interestingly, studies also show that the increase in energy intake associated with soft drink consumption is greater than what could be explained by the consumption of the beverages alone, resulting in a greater increase in calories than can be explained by the calories from the drinks themselves.
Although the reasoning for this is not yet fully understood, such drinks are thought to stimulate appetite or suppress satiety, perhaps because of a high glycemic index producing a rapid rise in blood sugar levels.
In a study of 91,249 women tracked over eight years, those who consumed one or more soft drinks per day were twice as likely as those who consumed less than one per month to develop diabetes throughout the course of the study.
When replaced by diet soft drinks, however, the increased risk was no longer present, suggesting that the risk was specific to sugar-sweetened soft drinks.
By reducing sugary drink intake, we get a two-for-one bonus – reducing calories and reducing the detrimental health effects of sugar. For additional benefit, try replacing it with a glass of milk or a fruit and vegetable smoothie to add a broader variety of nutrients. While it may take some willpower to break the habit, your body will soon thank you.