Drop the Pop (soda) + a couple thoughts

I'm really struggling with making a lifestyle change. Its only been about a week and I'm trying not to beat myself up but I'm a self-defeating pessimist.. So its hard. I really do want this. Mostly for my health.

Its been 7 whole days since I've cut back on the pop. I had 20oz of pop Wednesday but I haven't had it at all in my house. I was drinking 2ltr to 3ltrs a day. Yes really. My a1c is ranging from prediabetes to diabetes and back for the last few readings. I'm suffering from a few health conditions.. How long does it take to really get over the fatigue I'm feeling? I'm drinking crystal light tea.. So I'm getting the caffeine. I hate to admit that I've caught myself a cpl time drinking from my maple syrup bottle!! (Didn't log those episodes) my first night of logging I had to go back and edit cause I downed 5 brownies. I don't really eat much "junk" food.. Cakes chips ice cream type stuff. But I don't eat healthy either. Actually I'm deficient in vit D folate and b-12.. That's the only ones they tested. I haven't truly had 3 meals a day in about 20yrs. Pop. Pop. Pop. Late massive dinner. Pop pop pop. I also feel like my digestion has taken a dive since I've cut back on the pop. Any advice would help from people who've been there. I don't want to fail again. I have so many hurdles. But I'm still trying. First the pop. Then I need diet help. Exercise is a whole other story. Thank you for reading and for any advice.
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Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    I think focusing on eating healthier and doing things for your health, and even the overwhelmingly ambitious idea of lifestyle changes, is what's making lifestyle changes so hard. To make something stick, it has to feel good. You can't just cut out something you like without replacing it with something else you like. You need to get in more real food. Why not go back 20 years and eat three meals a day again. You know how to do that. If something about it made you stop, then just don't do that now.
  • riffraff2112
    riffraff2112 Posts: 1,757 Member
    just keep logging and make small changes that can become habits. Logging is essential for accuracy (so you know exactly where your calories are coming from and how many you are actually ingesting) and for being accountable. Its not about guilt, its more about just being honest. It is valid, useful and valuable information.

    Pop packs a real bang calorie wise and it has become such a part of your life that giving it up may not be easy. If you are drinking 2 l of the stuff, obviously that has to change. Diet pop could be a go-between as you transition to better choices (like water). Maybe start with cutting back to one or two pops a day! I have the same problem with coffee, just can't let it go but I have reduced the additives (sugar and cream are limited)


    Don't give up, most of us were at the same place you are and had to fight through that same temptation, falling back in a rut and thinking that you cant do this. You can.

    I wouldn't worry so much about exercise now, focus your energy on making better choices in the kitchen, planning meals, making conscious choices and building some good habits. The weight will come off. Be patient and be consistent.


  • Duchy82
    Duchy82 Posts: 560 Member
    edited December 2016
    Start small and work your way up to the big stuff. As mentioned log everything you eat and drink.

    As you said you are trying to cut out pop, start there but substitute it with either the diet version (nothing wrong with that if you like the taste) or something else with no sugar you like the taste of.

    Replace those calories from pop with food, if it's too hard to eat at deficit then eat at maintenance calories for a while to get your head around regular meals. Then slowly reduce your intake.

    If you find it hard to get to eating three meals a day it doesn't really matter as long as you stick to the calories. If you just want one large meal a day you can do that but I find a good breakfast helps with picking better options throughout the day.

    You need to find what works for you without beating yourself up if you have a blip. Just start the next day afresh this is life nobody is perfect at this.

    Finally, this is a marathon not a race, and is something you feel you can stick to for life, it takes at least 28 days to break or make a habit
  • crzycatlady1
    crzycatlady1 Posts: 1,930 Member
    edited December 2016
    Diet soda is a great alternative to regular and is one of the recommended drinks from the American Diabetes Association.

    And as a former pre-diabetic myself, just losing the extra weight by eating at the appropriate calorie deficit for my weight goals, was enough to normalize my glucose numbers. I didn't make a bunch of drastic changes to my diet or start exercising-I just stayed within my calorie parameters, became more active in my daily routine, and then focused on long term adherence. Almost 4 years into maintenance now and still consistently seeing fasting glucose numbers under 100 :)

    And I was also a regular soda fiend-switching to diet soda was one of the first things I did when I decided to lose weight, and it cut out a lot of empty calories. I now drink 4-5 cans of diet soda a day and it helps keep me on track!
  • ShammersPink
    ShammersPink Posts: 215 Member
    Try diet pop if you don't mind the taste - there's no good evidence against it from a health standpoint, but many of us dislike the taste. Otherwise, sparkling mineral water with ice and lemon, or tea and coffee and tisanes without sugar.

    You could take vitamin supplements to help you address those deficiencies while you're getting your diet on track. Fish and eggs are good for vitamin D, most animal products for B12, pulses and leafy veg for folate. As well as long term damage, B12 and folate deficiency can cause anaemia right now, with additional symptoms, so you want to address those. The effects of vitamin D deficiency are more likely to be seen further along the line. Excess bodyfat stops your body utilising vitamin D correctly.

    Log your deviations from your plan, even if you feel upset about them, like the maple syrup - that's the only way you will have the data to know where you're going wrong. When you've finished this maple syrup bottle, don't buy another.

    You say you'd like to be a photographer - get out for a wee walkie with your camera each day, document the changing seasons in your neighbourhood. Being more active is helpful - it doesn't need to be exercise per se.

    Don't try to do too much all at once. Incremental changes can have a huge cumulative effect. Don't get discouraged if progress isn't in a straight line, it never is. It's always two steps forward, one back, but you can still get there in the end.
  • SwankyTomato
    SwankyTomato Posts: 442 Member
    It is really tough out there. The pop addiction is strong, for sure. I quit smoking easily compared to quitting soda and I have been trying for many years to quit soda.

    Switching to diet soda is a must if you drink it. I have done that in the past and it works. I think I need to heed my own words, lol. I have weight to lose right away due to a medical condition I currently have.

    So what I have been trying is to have my 1 can of regular soda/day. The problem is I also have to quit the sugar and so this strategy is failing because I will have 2 or 3 cans on some days. It is NOT working.

    I can't do Crystal Light, tea, etc. due to reflux. So if that is working for you, you are lucky.

    Bottom line always is to LOG every morsel of food and drinks. That does help you tweak your diet. Good luck.



  • SuperNerd42
    SuperNerd42 Posts: 47 Member
    Did you go cold turkey? It can be so so hard to break a habit like that! Good on you for getting to a week- that's an awesome accomplishment. I agree with others about adding in diet soda if you are really jonesing. Keep it in moderation and slowly wean yourself off that (or keep the diet soda if you like it! No harm if it fits your daily calorie and food goals)

    I can tell you that I'm on the other side. I dropped the soda a few years ago and it was hard at the time. Now that it's gone I do Not miss it at all! I will occasionally treat myself to a tap root beer at a restaurant, but otherwise it just doesn't appeal to me any longer. You can do it and you'll be glad you did!
  • heather240
    heather240 Posts: 27 Member
    I think I worded my post wrong.
    I've only had 1 20oz bottle of soda in 7 days.
    I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
    However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
    @kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl. Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
    @riffraff2112 I'm trying and I don't want to give up. Ty for the encouragement. I don't care for diet pop or plain water. Juice won't help my sugar. So CL it is. Its tolerable :)
    @Duchy82 ty as well for the advice. I'm going to try yogurt in the mornings. I've tolerated it well in the past and maybe a banana.Can you elaborate on deficit and maintenance? I forget what my goal is 12-1300. And I don't quite get the macros yet
  • snowflake954
    snowflake954 Posts: 8,400 Member
    edited December 2016
    It's nice that you've decided to start changing your life--it's not easy. Your pop habit is hard to kick, but keep at it. I read your profile and it says you drank alot of Coke. That has alot of caffenine. That's why it's harder. The first two weeks will be the worst--you're thru half, so keep going. That's also why you're tired, the caffeine kept you perked up. This will also pass. If you like coffee, have a little of that now and again. As Sue said, log everything. That way you can study what you really eat and drink, and then try adding some new things so you can get those vitamins. I also think supplements are a good thing until you get stabilized. After 2 weeks, if you're still tired you might want to see your doctor. You have gotten great advice from the above posters. Please don't give up now. You can be a success.
  • Ming1951
    Ming1951 Posts: 514 Member
    heather240...I've been where you are. Give yourself two weeks and the headache/tiredness will dissipate. You may find you need a little more sleep too. My first two weeks were really difficult but I pushed through. I started drinking water, though I too never had a taste for it but its good for your health so I did it. When I get up in the morning I drink 10 oz of water, right down, lol, followed pretty closely by to more glasses. I do that so I can get all 64 oz. of water in a day. That way the rest of the day is manageable for me. Then I come to MFP and read and log, then breakfast. I do find that I have to stay busy doing things. I always find something to do. This week I'm going thru my closet, I think I stored everything and its time to say goodbye to it. Later I will take a walk. I am up to a minimum of 1 mile per day, on my bad knees. You can do this. You will find you must change your ways, you need to eat breakfast, lunch n dinner. I never did, I just ate over loaded portions in late afternoon when I was hungry. Now I'm understanding why many healthy people eat 3 meals. I also have a snack or two which I save for late afternoon and evening. Honestly there are still days here and there where I get that tired out feeling so I take a nap then telling myself I'm burning fat so its ok. Kind of a mind game. I also keep some halo tangerines, in the house..sweet and like 80 cal. for 2. Sorry for long post I feel your pain, for me I've been eating better for 3 months and there are now now I feel so great. By the way I'm 65 and arthritic so I was pretty sedentary before. Its like I'm getting my life back. Good luck and feel free to friend me if you want support.
  • SwankyTomato
    SwankyTomato Posts: 442 Member
    heather240 wrote: »
    I think I worded my post wrong.
    I've only had 1 20oz bottle of soda in 7 days.
    I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
    However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
    @kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl. Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
    @riffraff2112 I'm trying and I don't want to give up. Ty for the encouragement. I don't care for diet pop or plain water. Juice won't help my sugar. So CL it is. Its tolerable :)
    @Duchy82 ty as well for the advice. I'm going to try yogurt in the mornings. I've tolerated it well in the past and maybe a banana.Can you elaborate on deficit and maintenance? I forget what my goal is 12-1300. And I don't quite get the macros yet

    No, you did not word yourself wrong, we get it, totally 100%. BTDT and still going.

    You have to make changes and it is not easy. The psychological term for refusing to make those changes is called "cognitive rigidity".

    Knowing a thing, can give you power over it. If you know that you are rigid then inform yourself of ways to break rigidity. (We are working on this in my home.)

    You mention you are not eating breakfast or lunch, you have to change that. You do not have to eat upon waking but you can plan small snacks at first. Even if you take 1 bite it is a success. Habit formation can take time to change.

    All in all, you seem to be on the right path. Log everything. I use a food scale and log grams as often as I can. I have to be really accurate.





  • SwankyTomato
    SwankyTomato Posts: 442 Member
    Sued0nim wrote: »
    heather240 wrote: »
    I think I worded my post wrong.
    I've only had 1 20oz bottle of soda in 7 days.
    I'm drinking crystal light tea with lemon. Also 1 glass of cranberry juice/day.
    However I feel so horribly tired that I'm almost convincing myself to buy some just to feel better. Its that bad. I'm not even craving it. Mentally. But it seems as if my body is.
    @kommodevaran i stopped eating breakfast and lunch in school because I was embarrassed to look like a pig in front of ppl. Now I have severe allergies that cause nausea in the first few hours of waking. And I'm sleeping so much that I'm bypassing all but dinner.
    @riffraff2112 I'm trying and I don't want to give up. Ty for the encouragement. I don't care for diet pop or plain water. Juice won't help my sugar. So CL it is. Its tolerable :)
    @Duchy82 ty as well for the advice. I'm going to try yogurt in the mornings. I've tolerated it well in the past and maybe a banana.Can you elaborate on deficit and maintenance? I forget what my goal is 12-1300. And I don't quite get the macros yet

    No, you did not word yourself wrong, we get it, totally 100%. BTDT and still going.

    You have to make changes and it is not easy. The psychological term for refusing to make those changes is called "cognitive rigidity".

    Knowing a thing, can give you power over it. If you know that you are rigid then inform yourself of ways to break rigidity. (We are working on this in my home.)

    You mention you are not eating breakfast or lunch, you have to change that. You do not have to eat upon waking but you can plan small snacks at first. Even if you take 1 bite it is a success. Habit formation can take time to change.

    All in all, you seem to be on the right path. Log everything. I use a food scale and log grams as often as I can. I have to be really accurate.





    She doesn't have to change how often she eats unless she want to. If she finds it easy to just eat one meal a day that's fine, so long as she gets her calories and nutritional minimums in that window of time

    It's called intermittent fasting

    Meal timing won't affect her unless she wishes to change her way of eating

    Amount of calories will

    Oh yes.

    I was assuming she was drinking the 2Liters at work instead of eating. If that is the case you have to replace those calories.
  • leanjogreen18
    leanjogreen18 Posts: 2,492 Member
    I agree 100% with Sued0nim...

    You don't have to change what you eat right now just HOW MUCH. Keep it within your calorie goal. Eventually you will figure out what keeps you satisfied longer and whats worth eating only occasionally.

    You will eventually learn to play with your macros to find that sweet spot that keeps you satisfied...for me I found a carb, protein and fat with every meal helps.

    When you eat your meals doesn't matter. Some like to eat every 2-3 hrs (I could never do) others eat 2 meals with 2 snacks (me most of the time). Others still eat only once a day. You'll just need to find what works for you.

    All that matters is that you stay in a calorie deficit right now and you'll figure out the rest as you go.

    Read the forums there is a ton on information, I've learned so much here.


  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited December 2016
    Reasons you may be tired:

    Inadequate sleep -- is that a chronic problem? It can make dieting much harder, so if so I'd work on that.

    Less caffeine than you were getting with the soda. If so, you will adjust, and with the CL I assume you aren't going cold turkey (not sure how much caffeine is in CL, as I've never tried it). Another option is trying some black coffee or tea.

    You were relying on the caffeine and sugar to keep you energized given the absence of food. I think this is quite likely, and some people have trouble with fasting until dinner even though it works well for others. Given the number of calories the soda was giving you, you aren't experienced with fasting, so I'd recommend trying getting in some calories earlier in the day. If it doesn't help, no harm from trying it.

    Often people who are tired have been using quick carbs (sugar or refined flour) to perk them up, which then tends to lead to a crash and need to repeat. As soda is pure sugar, this could be you. I have found that getting in more mixed macros (protein and fat and carbs, often higher fiber carbs) works a lot better and leads to more lasting energy. I understand eating in the morning isn't great for you, so a couple of thoughts: try drinking something with calories (smoothie with a protein powder, perhaps, or with greek yogurt) or prepare something and eat it when you are hungry. Make sure whatever it is has protein and fiber and some fat, not just carbs. We all differ, but I know for me getting protein earlier in the day really helps with energy.