There are several reasons why alcohol and weight loss don't mix very well (no pun intended), as alcoholic beverages can hinder progress towards achieving your weight loss goals.
While it may be tempting to unwind with a drink after a long day or celebrate with friends over a few drinks, it is important to understand the impact alcohol can have on our bodies and weight management efforts. Alcohol can sabotage weight loss efforts and make achieving and maintaining a healthy weight more challenging.
Here are nine things you need to understand about alcohol and weight loss:
High in calories
Alcohol is high in calories, containing 7 calories per gram. This is almost as much as fat, which contains 9 calories per gram. Consuming alcohol can quickly add up the calorie intake, making it difficult to create a calorie deficit necessary for weight loss. The calorie content of alcoholic beverages varies depending on the type and alcohol content, but generally, the higher the alcohol content, the higher the calorie content.
Low nutritional value
Alcohol provides little to no nutritional value. It is often referred to as "empty calories" because it lacks essential nutrients like vitamins, minerals, and fibre. When trying to lose weight, it is important to focus on nutrient-dense foods to meet the body's nutritional needs.
Disrupts metabolism
Alcohol can disrupt the body's metabolism. When consumed, the body prioritises metabolising alcohol over other nutrients. This means that the body is less efficient at burning fat while alcohol is being metabolised, leading to increased fat storage.
Liver metabolism
The liver plays a crucial role in metabolising alcohol. When the liver is busy breaking down alcohol, it is less able to metabolise other substances, including fats. This can lead to fat accumulation and weight gain.
Disruption of nutrient absorption
Alcohol can interfere with the absorption of essential nutrients, such as vitamins and minerals, which are important for maintaining a healthy weight. This can lead to nutrient deficiencies and imbalances that can contribute to weight gain.
Dehydration
Alcohol is a diuretic, meaning it increases urine production and can lead to dehydration. Dehydration can cause water retention and bloating, making individuals appear and feel heavier.
Increases appetite
Alcohol can increase appetite and lead to overeating. It lowers inhibitions and impairs judgment, making it more likely to indulge in unhealthy food choices or consume larger portions. This can sabotage weight loss efforts by consuming excess calories.
Impairs decision-making
Alcohol impairs decision-making, making sticking to a healthy eating plan harder. It can weaken willpower and lead to poor food choices or excessive snacking, hindering weight loss progress.
Affects sleep quality
Alcohol can disrupt sleep patterns and reduce the quality of sleep. Poor sleep is associated with weight gain and difficulty losing weight. It can affect hormone regulation, increase hunger hormones, and decrease satiety hormones, leading to increased food cravings and overeating.
While moderate alcohol consumption may not significantly affect weight loss, excessive or frequent drinking can hinder progress. It is important to be mindful of alcohol intake and prioritise healthier choices when trying to lose weight.
If you choose to include alcohol occasionally, here are some tips to minimise its impact on your weight loss efforts:
Moderation is key
Limit your alcohol consumption to moderate levels. This means up to one drink per day for women and up to two drinks per day for men.
Choose lower-calorie options
Opt for lower-calorie alcoholic beverages like light beer, dry wine, or spirits mixed with low-calorie mixers like soda water or diet soft drinks (soda). Avoid sugary cocktails, creamy liqueurs, and high-calorie beers.
Nowadays, I rarely drink alcohol. However, when I drink, I enjoy a couple of glasses of dry wine with a meal.
Watch your portion sizes
Be mindful of the size of your drinks and stick to standard serving sizes.
Plan ahead
If you know you'll be consuming alcohol, adjust your calorie intake for the day by reducing calories from other sources, such as carbohydrates or fats. This can help offset the extra calories from alcohol.
Be mindful of mixers
Many mixers, such as sugary sodas or fruit juices, can significantly increase the calorie content of your drink. Opt for low-calorie mixers or consider using flavoured sparkling water or fresh citrus fruits as alternatives.
Stay hydrated
Alcohol can dehydrate you, so make sure to drink plenty of water alongside your alcoholic beverages. Staying hydrated can help you feel fuller and may reduce the likelihood of overeating.
Be aware of the effects on food choices
Alcohol can lower inhibitions and lead to poor food choices. Be mindful of this and try to make healthy food choices even when consuming alcohol.
Remember, while alcohol and weight loss aren't a good mix, it is possible to include alcohol in a weight loss plan. But it is also important to prioritise overall health and moderation. If weight loss is your primary goal, it may be best to limit or avoid alcohol altogether.