Ditch soda and lose up to 14 pounds a year by drinking this instead

Sugar is everywhere and obesity is on the rise.

The easiest way to cut back calories from sugar is with sweetened beverages.

Too much soda isn't good for you. We all sort of know that one.

While previous studies show soda intake is slowing down, ABC news reports sweetened beverages account for 7% of our calories.

But a new report from Consumer Reports has put some real weight loss numbers against that soda we drink daily.

RELATED: Watch out for these cereals

11 PHOTOS
10 breakfast cereals with more sugar than a doughnut
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10 breakfast cereals with more sugar than a doughnut

Cap'n Crunch

12g of sugar

Credit: Wal-Mart

Cap'n Crunch Berries

11g of sugar

Credit: Wal-Mart

Cocoa Krispies

12g of sugar

Credit: Wal-Mart

Frosted Krispies

12g of sugar

Credit: Wal-Mart

Frosted Flakes with Marshmallows

12g of sugar

Credit: Wal-Mart

Cinnabon Cereal

12g of sugar

Credit: Wal-Mart

Froot Loops

14g of sugar    

Credit: Wal-Mart

Golden Crisp

14 g of sugar

Credit: Wal-Mart

Honey Smacks

15 g of sugar

Credit: Wal-Mart

Raisin Bran

18 g of sugar

Credit: Wal-Mart

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Swap it for Gatorade and you could drop 6 pounds a year. It's not the best solution but it's a start.

Swap it for milk and save yourself 6.5 pounds a year, plus take in some extra calcium and vitamin D.

Here's where things get interesting.

Iced coffee over soda and you could lose 9 pounds a year. It's caffeinated, it's cold and, if you add your own sugar, you could be saving 84 cups a year.

However, the best thing you can do is to just drink water. Do that and you could drop 14 pounds, without even going to the gym

The numbers were part of a larger report about taxing sugary beverages; 73% of Americans say they'd eat healthier if it wasn't so expensive.

But the not so big secret here is that water is free.

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