Alcohol Sabotages Weight Loss. Written by: Sandra Gultry, Registered Dietitian Nutritionist, Weight Loss and Health Coach who resides in Orlando, Florida.
How Alcohol Sabotages Weight Loss & How to Have your Drink and Lose Weight Too
Going out and being social when you’re trying to get healthier — whether to lose weight or training for a sporting event— is a challenge. Not only is peer pressure real, but there are so many temptations that even willpower of steel can’t withstand. You don’t have to choose between keeping up with your social circle and accomplishing your weight/health goals.
I will share 3 ways alcohol impedes weight loss and reveal how to have your drink and lose weight too!
Monthly Theme Highlights
Going out and being social when you’re trying to get healthier — whether to lose weight or training for a sporting event— is a challenge.
Not only is peer pressure real, but there are so many temptations that even the willpower of steel can’t withstand.
Part of it is the fear of the unknown. It’s only natural to wonder:
- What food will be served at the party/event?
- What if there are no good food options for me?
- Will I be tempted to eat food or have drinks that won’t help me reach my goals?
While there’s nothing wrong with regularly practicing self-care by relaxing at home, you don’t have to choose between keeping up with your social circle and accomplishing your weight/health goals.
“I often discuss with my clients that you can be both social and healthy, and that it doesn’t have to come in the form of “all or nothing” During your weight loss journey, It is incredibly important to learn to eat for the rest of your life, at home, at restaurants and in social situations!”
I’m sharing 3 ways alcohol sabotages weight loss & HOW to have your drink and lose weight too!
#1 “Alcohol is used as a primary source of fuel.” (How Alcohol Sabotages Weight Loss)
Normally your body burns your fat reserves to get the energy it needs, which is exactly what you want when you’re trying to lose weight. The problem with drinking alcohol while you’re following a weight loss plan, is the alcohol provides a quicker, more accessible form of energy for your body than fat does. When alcohol is consumed, it’s burned first as a fuel source before your body uses anything else. This includes glucose from carbohydrates or lipids from fats.
Why? The body will always go for the quickest and easiest energy source for fuel and, fat isn’t it! When your body is using alcohol as a primary source of energy, the excess glucose and lipids end up, unfortunately for us, as adipose tissue, or fat!
Self-Assessment Question
Are you to hear alcohol is the primary source of energy the body will burn?
#2 “Alcohol affects judgment calls… especially with food.” (How Alcohol Sabotages Weight Loss)
Even the most committed diet fan will have a hard time fighting the urge to “indulge” when intoxicated. Alcohol lowers inhibitions and can lead to poor decision-making in the heat of the moment — especially when it comes to food choices. However, the effects of alcohol surpass even social drinking etiquette.
Studies continue to support that alcohol can actually trigger hunger signals in the brain, leading to an increased urge to eat more food.
Self-Assessment Question
When indulging with alcohol, do you tend to eat more or less?
#3 “Alcohol can negatively affect your sleep and sabotages weight loss” (How Alcohol Sabotages Weight Loss)
It’s estimated as many as 20% of Americans have an alcoholic drink to help them fall asleep, according to the National Sleep Foundation (NSF). But while the booze-and-snooze effect can prompt sleepiness, it tends to sabotage the quality of your overall sleep overall. That’s because it can interrupt your circadian rhythm (or sleep-wake cycles), block restorative REM sleep and aggravate breathing problems.
Sleep deprivation, whether from lack of sleep or impaired sleep, can lead to an imbalance in the hormones related to hunger, satiety, and fat storage.
“Take Away Message”
How do you have your Drink and Lose Weight Too?
While cutting alcohol completely out of your diet isn’t necessarily the only way to lose weight, there are many improvements that can be made in your health journey by simply cutting back on the alcohol.
Moderation is still key! Moderation defined as one drink per day for women and two for men. Stick to liquor on the rocks (1 oz shot) or wine (~ 4 oz pour) to cut out the excess calories and sugar from chasers & sodas.
NOTE: No “saving up” drinks for the weekend!
Sandra Recommends
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