Here's how alcohol is messing with your weight
Excited about the summer? Me too! Who doesn't enjoy getting together with friends and family, eating al fresco and enjoying refreshing drinks?!
It is no surprise that alcohol consumption goes up during the hot summer months. But as you probably know, the new regulations in Canada indicate that drinking more than 2 standard drinks per week can take a toll on your health and increase the risk of developing several types of cancer.
In Canada, a standard drink is 17.05 ml or 13.45 grams of pure alcohol, which is the equivalent of:
A bottle of beer (12 oz., 341 ml, 5% alcohol)
A bottle of cider (12 oz., 341 ml, 5% alcohol)
A glass of wine (5 oz., 142 ml, 12% alcohol)
A shot glass of spirits (1.5 oz., 43 ml, 40% alcohol)
Source: Canadian Centre on Substance Use and Addiction
Which one looks more like your typical size?
Alcohol can also trump all the efforts that you are making to lose weight or improve your body composition. Here are the main reasons why:
Calories from alcohol can add up really quickly. When we drink alcohol, we're often consuming additional calories on top of our regular food intake. Since weight loss generally requires a calorie deficit (burning more calories than we consume), consuming extra calories from alcohol can make it harder to create that deficit.
Drinking alcohol can further slow down our metabolism. As we get older, our metabolism tends to slow down. When our metabolism slows down, our bodies burn fewer calories at rest, making weight loss more challenging. Drinking alcohol can further slow down our metabolism, which means we burn even fewer calories overall.
Impact on food choices. Alcohol can affect our judgment and decision-making, making us more likely to choose unhealthy, high-calorie foods. When we're under the influence of alcohol, we may be more inclined to indulge in fast food, snacks, or sugary treats, which can hinder weight loss efforts.
Increased appetite: Alcohol can stimulate our appetite, causing us to feel hungrier and eat more than we normally would. This can lead to overeating and consuming excess calories, making it harder to achieve weight loss goals.
Impaires liver function: Our liver plays a crucial role in metabolizing alcohol and maintaining overall health. Excessive alcohol intake over time can lead to liver damage or fatty liver, which can affect the liver's ability to function properly. A compromised liver can impact the body's ability to regulate metabolism and effectively process fats, making it harder to lose weight.
I am all for making small improvements to diet and lifestyle so it is easier to stick to a new habit and see success. With this in mind, here are 4 strategies to help enjoy alcohol in moderation:
Focus on eating healthy prior to having a few drinks. Drinking alcohol on an empty stomach is one of the worst mistakes you can make. That day be intentional with your protein, aim for at least 25 grams at every meal. Don’t forget your veggies and healthy fats.
Avoid syrups, opt for fresh juices with no added sugars, club soda, or sparkling water.
Hydrate, hydrate, hydrate. Before, during and after alcoholic drinks. Water or carbonated water are my go tos.
Lastly, SLOW DOWN! You don't have to go all out with alcohol to have fun. Enjoy the company, the music, the food...
If you feel that your alcohol consumption is out of control seek help. You can find a list of resources here: https://www.canada.ca/en/health-canada/services/substance-use/get-help-with-substance-use.html