Challenge #1: Sugar Consumption

The thought of popping of  an aluminum tab, a rush of the bubbles hitting your tongue, and a savory, sweet taste of a cold soda is enough to make anyone’s mouth water. Doughnuts, chocolate cake, and any other sugary treats are easy for us to know that they contain a lot of sugar and are UNHEALTHY. We don’t often think about that a liquid can contain alarming amounts of sugar because we can’t physically see it.  Let’s look at an example to help better visualize the impact of soda consumption.

soda counter

The average, soda consuming American, according to Gallup Polls, drinks an average of 2.6 glasses of soda daily. Let’s  just say that you drink two sodas a day, and let’s say it is two Mountain Dews a day. A standard, hand held bottle of Mtn. Dew is 20 oz. It contains 79 grams of sugar. If you drink two in one day that is equal to roughly 1/3 pound of sugar. In one week that is equal to about 2.3 pounds of sugar, which two weeks would be size of the standard sugar bag. In one month that is 9.3 pounds of sugar, the size of a very healthy new born. In one year, from the consumption of two sodas a day alone, is equal to intaking 112 pounds of sugar!

Mt. Dew

According to FITDAY, in one year, drinking two sodas a day, results in the additional weight of 24 to 35 pounds! By replacing these sugary drinks (includes sweet tea and Gatorade) with water you could loose pounds easily! This is one of the simplest ways to change a small piece of your daily lifestyle that can have a huge impact on your overall health. The hardest part is training our brains to separate the needs from the wants. We want that soda, ice cream, or cheeseburger, but our body needs water and a well balanced meal. Success will come when we learn to put our bodies needs ahead of our wants.

The first challenge in this program is to record your daily intake of sugary drinks. This challenge requires that you keep a daily, personal documentation during the month of how many sugary drinks you have. By writing down a number each day you are able to see your progression throughout the month and better challenge yourself to consume less sugary drinks and ultimately have the target of drinking none during a day. This is not a chart to document weight loss because you shouldn’t weigh yourself everyday, but it is a chart to help you see what you are putting into your body. I would put this chart on your fridge or some other open area because success comes from encouragement and accountability from people that care.

Chart for Challenge #1(open link, word document): Challenge #1

I wish you the best of luck in this first challenge! Together we can make Big Changes through Small Challenges, so make sure to comment on your successes or struggles and feel free to email me with any comments, questions or concerns.

Photo Credits:—Soda-counter-SE-THIS-ONE,,

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