The Disruptive Relationship Between Weight Loss And Alcohol

TRACK YOUR WEIGHT

Weight Loss and Alcohol

Two Pints and Food On Table

The key to losing weight is rather simple: you need to burn more calories than you take on. Stick to that and you will see a positive change on those bathroom scales.

So it’s all about eating less and exercising more, right? Well, that’s certainly a great start. There are additional options, though. One way to impact the calorie differential is by changing your weekly intake of alcohol.

For those adults with generally positive relationships with beer, wine and spirits, a few drinks can be fun when enjoyed responsibly. Alcohol can be a social lubricant, a reward and a way to relax. Overindulge, however, and it can negatively impact your weight and more.

Let’s explore the potentially disruptive relationship between weight loss and alcohol in more detail…

How does alcohol affect weight loss?

The first big answer to this question is ‘calories’. Alcoholic drinks are deceptively high in calories, mostly due to the high levels of sugar in them.1 For instance, did you know that a pint of beer can have nearly as much calorific value as a chocolate bar? And a medium-sized glass of wine can be equal to eating an ice cream.2

Alcohol’s calories are referred to by nutritionists as ‘empty calories’ because – unlike food – they don’t come with protein and are nutrient-free.

Studies have proven that drinking alcohol makes us feel hungry, even when we otherwise wouldn’t be.3 So our temptation is higher. Couple that with impaired judgement and you’re at serious risk of a lapse in diet judgement.

There’s another big issue when it comes to alcohol’s effect on losing weight. Without alcohol, when the body needs to get energy, it burns your fat reserves. When there’s alcohol in your system, your body opts to burn the energy from that instead, because it’s much easier to break down4 – leaving your fat reserves untouched.

Alcohol weight gain and self-control

If you suspect that you have an unhealthy relationship with alcohol, then it’s worth considering cutting it out altogether for your health. If that’s not something you’re concerned about, you can still enjoy a few drinks while on your weight loss journey. You just need to be sensible with it.

Not only does drinking too many alcoholic beverages come with the physical disadvantage of empty calories, but there are psychological issues potentially at play too.

Alcohol reduces inhibitions and can lead to bad decision-making in the heat of the moment, particularly when it comes to eating. Even the most diligent dieter may struggle to resist the impulse to dig in when under the influence.

Alcohol has been found in studies to impair human self-control.5 The study found that alcohol dulls the brain signals that inform people when they’re making a mistake. While drinkers are aware of their missteps, the alcohol can lead them to care less about them.

Other ways in which cutting back can help your diet

So, there are demonstrable physical and psychological reasons why alcohol can inhibit weight loss. Its ill effects go beyond its immediate, though. Think about, for example, the next day. You’re far likelier to cancel a gym session or cut short a run if you’re nursing something of a hangover.

Alcohol dehydrates quite significantly too. So unless you’re really keeping on top of your hydration while enjoying a few drinks, you could find yourself dehydrated, which isn’t ideal for working out (or just generally).

When you’re sober, it’s much easier to think clearly about meal preparation.

Alcohol has also been shown to impair the body’s ability to recover after exercise.6

How to cut down your alcohol intake

There are a few ways to reduce your weekly alcohol intake. Make sure to drink responsibly, and try one or two of the following:

  • Only enjoy a drink socially when out and about – cut out the drinks at home
  • Download and use a tracking app that monitors your intake
  • Opt for a low- or no-alcohol alternative
  • Alternate drinks – make every second drink a glass of water
  • Set yourself limits
  • Have drink-free days
  • Lower your measures
  • Swap ‘bad’ alcoholic drinks for ‘better’ ones (more on that below)

The worst alcoholic drinks when you’re on a diet

Certain alcoholic drinks are worse for those on a diet than others. Specifically, sugary ones score particularly high on the empty calories scale.

Here are some of the worst offenders that you really ought to swerve at the bar:

  • Espresso martinis – They can be up to 350 calories per tiny serving
  • Cider – Super high sugar content
  • Sangria – Full of high-calorie ‘fruit-flavoured’ juices
  • White Russians – It’s basically just cream
  • Sugary cocktails – Avoid margaritas and pina coladas
  • Craft beers – ‘Heavier’ beers are loaded with gluten7
  • Dessert wine – Too much sugar again

The best alcoholic drinks when you’re on a diet

In contrast, some alcoholic drinks are slightly less detrimental to someone trying to lose weight. So if you’re watching the calories, perhaps think about ordering the following (and remember to drink responsibly):

  • Vodka – It’s basically just water and ethanol8
  • Gin – Distilled drinks are low in calories9
  • Whiskey – Best drunk neat or over ice
  • Rum – Reject the sugary mixer, though
  • Tequila – A shot has very few calories
  • Brandy – Avoid the cola
  • Red wine – Few calories and packed with other health benefits10
  • Light beer – Far fewer calories than regular beer
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