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How to Quit Your Diet Soda Habit in 5 Simple Steps

By U.S. News & World Report

Are you a daily diet soda drinker and looking to quit? First, let me congratulate you on not being a regular soda drinker. Those calories are really a waste. Second, let me congratulate you on knowing there are healthier beverage options available. Water anyone?

But while I don’t take a strong stance against drinking diet soda — the majority of scientific research has concluded, after all, that the artificial sweeteners in these drinks are safe — quitting may have some merit. One recent study in the American Heart Association’s journal Stroke, for example, found that people who drank diet soda every day were almost three times more likely to develop stroke or dementia than people who didn’t — even if those other people drank sugar-sweetened beverages instead. Still, the researchers didn’t study whether it was a cause-and-effect relationship, and more work on the topic is needed.

If you are looking to cut down your diet soda intake for any reason, make it easier on yourself by following these five tips:

1. Move slowly.

You’ve probably heard this expression a zillion times in your life: “Rome wasn’t built in a day.” Well let’s make it a zillion and one. Small changes are usually more doable since they aren’t as demanding. It’s really hard for most people to quit something cold turkey. Not impossible; just really hard. So, if you are drinking one can a day now, first pick a day or two a week to take a day off. Then, once that’s habitual, try to add a few more diet soda-free days to your calendar. Before you know it, you’ll be down to zero cans.

[See: How to Make Healthful Dietary Changes Last a Lifetime.]

2. Find an alternative.

If you’re drinking soda because you love the carbonation and sweetness, try a glass of seltzer with either fresh fruit (lemon, lime, orange and watermelon work well) or a little bit of 100-percent fruit juice in place of every can (or bottle) you eliminate. There are also many flavored sparkling waters on the market made with only natural sweeteners. Going straight to unflavored seltzer might be a little hard; and water even more so. You need to seek out bubbles. Eventually, still water can make its way into your glass — and hopefully become a No. 1 alternative.

[See: The 10 Best Ways to Hydrate That Don’t Involve Water.]

3. Get more sleep.

For many diet soda drinkers, it’s the caffeine fix they are looking for; and probably, if they already liked coffee or tea, they wouldn’t have developed this soda habit to begin with. If that sounds like you, first try weaning yourself off the caffeinated diet sodas by switching to caffeine-free varieties. Again, do so slowly — especially since decreasing caffeine can cause some serious headaches at first. Next, wean off your caffeine-free soda. All the while, focus on getting more sleep. Relying less on caffeine throughout the day can only be seen as positive. If a midday slump is common for you, try reaching for a healthy snack instead of a diet soda to fuel you through the afternoon.

4. Announce your intention.

Sometimes, by announcing your intention to “the universe,” you become more accountable. Engaging a spouse, family member, friend or coworker whom you feel will support you can be quite helpful. Or, find someone who wants to quit their diet soda habit as well and work on it as a team. You can even share your journey on social media, where you’ll probably find others in the same boat. Who knows? You might even find a support group on Facebook.

[See: 6 Ways to Train Your Brain for Healthy Eating.]

5. Give yourself a break.

This is probably the most important tip. Whenever we try to change a habit, we have to allow ourselves the occasional slip. It’s really OK; no one is perfect. What matters is how we react afterward. So brush yourself off and grab a drink — of water, that is.

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How to Quit Your Diet Soda Habit in 5 Simple Steps originally appeared on usnews.com

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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