I dropped coffee a few months ago and haven't looked back. To wean myself off of it, I followed a bit of a tiered program.
1) You probably already know how much cream and sugar you usually add, so start by putting those in first in your preferred measurements. Then add 1/8 cup milk...then top off the cup with coffee. Do that for a few days.
2) After a few days, increase the milk you add by another 1/8 cup. Keep doing that until it's over half milk. At that point...your caffeine intake should be around where it would be with a good breakfast tea.
3) While you're on step 2 and increasing your milk vs. coffee ratio...start trying different varieties of tea. If you want a head start, I really like Tazo English Breakfast tea for a morning starter, and I have Yogi bedtime tea for before bed...and Tazo chai for midday treats sometimes. Unlike coffee, where I added around 350 calories of sugar and creamer per cup...I enjoy my morning tea instead of coffee with just 2 tsp of sugar. It's just enough to take that slight bitter bite out of it, but not enough to go into sweet territory. (I initially transitioned from coffee to tea by adding 4-5 tsp of sugar, then decreased about 1/2 a tsp at a time. Goal is eventually using no sugar.)
That's what helped me kick the habit. I'll admit that I stopped the rationing of milk to coffee a bit too early and did suffer caffeine withdrawal headaches for 2 days, but a couple Tylenol got me through it, and it didn't last long.
Tea is MUCH easier on the calorie budget than coffee how I drank it. You could switch entirely to water...but I like having a special cup of something with breakfast, so tea was my answer.
Starting: 41.1 BMI and extremely sedentary
Current: 30.4 BMI with strength-training and low-impact cardio
Mini-goal: 29.9 BMI (about 164 lb) and 5K walk or run
Mini-goal: 24.9 BMI (about 136 lb) and half-marathon walk or run
GOAL: 23 BMI (about 125 pounds) and marathon run!
| current weight: 165.6