I have never been an out-of-control pop drinker, but I usually drink 1-2 cans per day. Until recently. I had tried to stop drinking pop altogether a few times before, but after about a day and a half with no caffeine, I would get these terrible headaches. I had always heard rumors that quitting pop, even diet pop, can not only improve your health, but help with weight loss. I always figured it's not that big of a deal, I'm drinking diet so it's not like I'm consuming empty calories plus tons of sugar. Well, recently I decided that I will take the plunge and stop drinking pop, just to see if it makes a difference. How did I do it? Well, I couldn't just quit cold turkey because of the headache problem.
Here's what I did: Since I would drink an average of 1-2 cans of pop per day, I used 2 cans as a starting point. For one week, I drank one can of pop per day, and only one. The next week, I measured out and drank 6 oz of pop (one can is 12 oz so 6 oz is half a can) per day. The next week, I went down to 3 oz of pop per day. And then from there, I drank 3 oz every other day for one week. I ended up marking a disposable plastic cup with a permanent marker, one mark for 6 oz and one for 3 oz. That way, I didn't have to keep getting my measuring cups dirty every morning.
And now I am free of my caffeine addiction! You can do it too. Just figure out how much caffeine you are drinking/eating each day, and start decreasing by half. From what I have read, you don't really need to continue each step for a whole week. You can do each step in three days. I just decided that for me, it would work better to give myself plenty of time.