We’ve been told that there’s no secret to losing weight. It’s been a constantly rule to keep out diets in check, our workouts regular, and to keep the temptations for greasy pizzas and decadent cakes to a minimum. However, there are some people who, despite developing good health habits, still fail to lose weight.
In alcohol rehab centers, a complete lifestyle check reveals that some of these people are heavy drinkers. Perhaps many of us may be thinking–“What’s in alcohol anyway? It’s just a liquid, like water…maybe?”
This is where the disconnect takes place. In fact, there are many reasons why alcohol is a no-no for those who want to lose weight! Here are some of the ways alcohol can make us unknowingly gain those ‘surprise’ pounds.
How Does Alcohol Make You Gain Weight?
Calorie content of alcohol
First things first–it doesn’t mean that if something is liquid, it’s supposed to be low calorie. A little known fact about alcohol is that it contains the same amount of calories as the regular serving of a soda pop! In fact, one serving of beer, or 12 oz. usually amounts to 150 calories.
Even the light versions of beer still relatively contain high amounts, which is 80 calories at minimum. And you won’t just drink one serving of beer at most occasions. This amount can double or triple, depending on how much you drink. Rum, gin, and whiskey are also high calorie, options, with servings amounting to 100-200 calories each.
Lowered inhibitions
People who consume alcohol can be more straightforward with their decision-making process. This means that they might do whatever they feel like doing. In this case, those who constantly drink won’t think twice about drinking more. Lowered inhibitions means more alcohol, and more alcohol means more calories.
It’s a common scenario to find people who drink take cases and cases of bottles and drink to their heart’s content. This compulsive habit is what often gives people the “beer belly”, or an accumulation of fat in the abdominal area.
Alcohol makes you hungry
Alcohol is responsible of firing up certain transmitters in the hypothalamus of the brain, known to increase one’s appetite. The chemical components of alcohol are built to make you crave for certain types of food, which is often called “bar food” or “beer match”. These foods are usually high in sodium or fat content, usually in the form of cured meats, chips, cheese, fried snacks, among many others.
The cycle of drinking excessively and eating bar food can make you reach past your maximum daily caloric intake, which results to weight gain.
Metabolism effects
As if making you hungry isn’t enough, alcohol can also potentially slow down your metabolism. Metabolism is a system in the body that slows down through age. Often, those who suffer from alcohol addiction would prefer to consume drinks the whole day, sending a signal that their bodies are malnourished. Malnourished doesn’t always mean skinny–you can have excess or normal amounts of fat but still considered unhealthy.
The lack of nutrients in the body may cause it to operate in ‘starvation mode’, making it difficult to lose weight as the body is holding on to the resources it has left–hence the fat gained from alcohol.
Now that we understand the effects of alcohol consumption on weight loss, what are some practical ways to cut back from it in our daily routines?
How To Cut Back From Alcohol And Lose Weight?
Set a specific goal
Some people do well with simply deciding to quit, but chances of being successful are better by setting a specific goal. This means that you are regularly decreasing your alcohol intake daily until you achieve a controlled state.
A good way to set specific goals would be to:
- Write them down – writing down your specific alcohol-cutting goals can strengthen your commitment. Place it in your bedroom side table, in your journal, or in your bathroom mirror–anything where you can be reminded.
- Have a system – you can choose to cut back per amount (from three servings cutting back to two, and then one), or per day (will only drink moderately during weekends). This system can help provide the motivation to cut back consistently.
Avoid your drinking triggers
Almost every drinker would agree that they have certain triggers that encourage them to drink. These triggers could be external or internal. Examples of triggers are:
- External – passing by a liquor store, friends who ask to hang out in bars, seeing videos or commercials about alcohol, etc.
- Internal – eating food best paired with alcohol, thirst, specific cravings, etc.
You need to avoid these triggers as much as possible to be successful in cutting back on alcohol. Steps such as fixing your schedule, or replacing your cravings may be a great way to stay away from drinking triggers.
Have a replacement
It is quite a challenge to resist alcohol if you don’t actively find something to replace it. Although nothing would exactly be like your favorite alcoholic beverages, there might be great low-calorie substitutes that can help you cope. Some of the best replacement examples are:
- Water infusions – these are water mixed with various fruits and essences. They are quite refreshing and tasty, and usually with no added calories. Some of the most popular water infusions are cucumber lemon water and berry mint water. You can choose your own fruit to soak your water with.
- Seltzer – seltzer is a good soda pop replacement which can also be an alternative to alcoholic drinks. Nowadays, there are great varieties of flavored seltzers with no calories and no artificial ingredients.
- Tea – if you miss the bitter taste of alcohol, you can try to go for tea. Not only does tea prevent you from losing weight, it can actually help boost your metabolism. If you want a sweet version, you can put a dash of stevia to go with it.
Lose the alcohol, lose the weight
In essence, the math in this weight loss problem is simple–cutting back on alcohol helps you reduce calories and achieve your ideal weight. When it comes to drinking, moderation is key. With proper diet, exercise, and control on your liquor intake, it can be easier to achieve your weight loss goals.