IS ALCOHOL RUINING YOUR PROGRESS?

Do you tend to have healthy weekly habits Monday to Friday, only to overdo it over the weekend, eating and drinking without being mindful? Are you starting to think your alcohol consumption might be a reason why you’re not seeing results?

Alcohol can be a deciding factor of whether you make progress or end up staying where you are. Or worse…you could end up getting worse health! Alcohol has a huge effect on our overall health, and how we feel and function!

There’s a slippery slope and chain of events that can sometimes occur when drinking alcohol. That chain of events may include starting with intending to only drink 1-2 alcoholic beverages. Socializing and “peer pressure/obligation” to continue drinking can lead having more alcohol. Alcohol can also lead to mindless snacking or an increased appetite for foods that you wouldn’t normally go for.

I get it…alcohol is a way to have fun, let loose, reduce stress and a big part of our social engagements in our society. But how do we find that middle ground, where we can enjoy ourselves, our social life but also having good health and results?!

So what is the impact of drinking alcohol on our goals of body composition changes and exercise? Alcohol tends to be a source of empty calories, and as we explored in the chain of events in the previous paragraph, most people find it difficult to stop drinking at 1-2 alcoholic beverages. Alcohol contains more calories per gram than other macronutrients. It has 7 calories/gram, while protein and carbs have 4 calories/gram, and fat has 9 calories/gram.

Consuming excessive calories in any form – food or alcohol – contributes to having the body store extra fat and gaining weight. Alcohol also disrupts our hormones and is a known toxin, meaning that it impairs detoxification and gut health, cognitive function, sleep quality and moods, like increasing anxiety or depression.

What about alcohol and its impact on exercise? Studies have shown that alcohol may impair normal muscle recovery after very strenuous exercise, as well as hinder future workout performance. If exercise, fat loss and happy hormones are goals for you, you might want to reconsider how much alcohol you consume!

Looking to be mindful of your alcohol intake? Here are some ideas:

1. Go into a social event with a plan. If you know that you have to get up early the next day or have an exercise planned, reminding yourself of your goals may impact your decision to drink in excess. Set a personal limit or time that you will stop drinking.
2. If you know that you are going to drink alcohol, similar to the idea of taking time to really enjoy and savor the taste of your food, pick an alcoholic beverage that you truly like. Pick 1 drink, and sip it slowly, being mindful of the taste and flavor, and pay attention to the social setting that you are in, enjoying the environment you are in, and people you are with.
3. Make it a goal to have 1 glass of water for every alcoholic beverage consumed. 
4. Don’t want to drink but don’t want to feel socially awkward or have people ask questions? You can always say you are the Designated Driver. Another trick is to fill a glass with soda water/lime or lemon, and no one will know it’s not alcohol!
5. Have your go-to lines if someone questions you. Statements like: “I’m not drinking tonight” or “I’m good for now, maybe later” can still be casual and yet firm statement. There’s nothing wrong with being honest and just saying how you don’t like the hangover and you are trying to get healthier!! 🙂

Here are some healthier alcoholic beverage choices:

1. Vodka seltzer with lemon or lime
2. Seltzer drinks (White Claw, Truly)
3. One glass of red wine
4. Scotch or other liquor on the rocks

Try to avoid: Energy drinks, juices, sodas, mixed drinks like margaritas, pina coladas, etc. that have a lot of sugar and calories.

Lastly, here’s some non-alcohol containing beverage ideas: 

1. Virgin Bloody Mary – just omit the vodka
2. Instead of a Margarita, try sugar-free lemonade with a salt rim and a wedge of lime. 
3. A dressed-up tonic water – go wild and add a sliced cucumber.
4. Flavored sparkling water- spice it up with added fruit, herbs, or a little fruit juice.

Hope you find these helpful and that it is a good reminder to stay mindful of not just what you eat but also drink!