October is upon us and if you’re thinking it’s Halloween we’re talking about, you’re wrong. Well, apart from Halloween a popular occurrence during October is Oktoberfest. Oktoberfest originated in Munich, Germany and it is a festival which features the drinking of beer. Since drinking has become quite a popular social past time here in the Philippines, it’s safe to say that this event is being celebrated or at least remembered where we are. That said, our health knows no festival or holiday. It works the exact same way. If you consume in excess, it’s bound to suffer.
We all know that consuming alcohol can lead to weight gain, but did you know that it can also impede your weight loss efforts? In this article, we'll explore the top 5 ways that alcohol affects weight loss, so that you can make more informed choices about your drinking habits.
Alcohol and Weight Loss
Alcohol can have a number of different effects on weight loss. For one, alcohol contains calories. Drinking alcohol can lead to weight gain if you are not careful. Alcohol also tends to increase appetite, which can lead to eating more and gaining weight.
Alcohol can also dehydrate the body, which can make it difficult to lose weight. When the body is dehydrated, it holds onto water weight, which can make you feel bloated and heavier.
Another way that alcohol affects weight loss is by slowing down the metabolism. The metabolism is responsible for burning calories and converting them into energy. Alcohol consumption can slow down the metabolism, making it more difficult to lose weight.
Overall, alcohol can have a number of different effects on weight loss. It is important to be careful when drinking alcohol if you are trying to lose weight.
The Five Effects of Alcohol on Weight Loss
1. Alcohol is Empty Calories
Alcoholic beverages are often called empty calories meaning it provides the body with calories but with little nutrients. A can of beer has 155 calories while a glass of red wine has 125 which are about as many as a typical afternoon snack. Imagine those snacks on top of your beer or wine and you’ll end up with an overwhelmingly large amount (because let’s be honest, there’s no way it’s just one glass or bottle).
2. Alcohol Affects the Organs
This is pretty much a no brainer since it’s known that alcohol affects the organs, particularly the liver. Apart from weight loss you should also be pretty concerned about your organs and if they’re functioning properly. For starters, the liver acts as a filter for foreign substances which enter the body including drugs and alcohol. The liver also metabolizes fats, carbohydrates, and protein. If you drink in excess, this can lead to alcoholic fatty liver and the changes occurring in this organ can make it very difficult to lose weight.
3. Alcohol Can Mess Up Your Food Judgment…For Real
If you know yourself to be the picky eater and the hardcore dieter, you cannot fight the urge to eat when you’re drunk. The plate of food is just there. Resistance is futile. It’s true because alcohol lowers the inhibitions, compelling you to make impulsive decisions in almost anything including food choices. In fact, a recent study showed that mice exposed to ethanol for three days showed an increase in appetite and food intake, showing that alcohol triggers hunger signals in the brain.
4.Alcohol Interferes with Sleep
Isn’t it a common stereotype or notion that if you drink or get drunk, you’ll fall asleep? Well, a recent study is begging you to reconsider. Alcohol can lead to increased periods of wakefulness in your sleep cycle. And if there’s anything to be learned about the importance of sleep, we all know that sleep is absolutely vital in weight loss. If you’re trying to lose weight the worst possible thing you could do is deprive yourself of sleep.
Sleep deprivation, be it a lack of sleep or impaired sleep leads to hormonal imbalances that relate to hunger, satiety, and energy storage.
5. Alcohol Affects Nutrient Uptake and Digestion
Alcohol really makes you uninhibited but it withholds more than your shyness. Increased alcoholic intake can limit proper digestive function. Alcoholic beverages cause a significant amount of stress on the stomach and intestines which lead to decreased digestive secretions. These secretions are vital elements in healthy digestion as these help break food down into basic macro and micronutrients the body absorbs and uses. If the absorption is affected, know that this can greatly impair the metabolism, therefore interfering with weight management.
Best Alcohol for Weight Loss
It is a common misconception that any alcohol is bad for weight loss. However, this is not necessarily true. There are certain types of alcohol that can actually help with weight loss including:
1. Vodka
A 1.5 oz of 80 proof distilled vodka has around 100 calories. To make this more weight loss-friendly, avoid adding in sweetened juices to the mix.
2. Whiskey
Whiskey also has a hundred calories per 1.5 oz 86 proof whiskey. A healthier option for this would be to ditch the cola it is typically mixed with that adds to the sugar content.
3. Brandy
Brandy has a 100 calories per 1.5 oz. To enjoy its fruity taste, consume after dinner in a slow, deliberate manner to get the most out of its flavor.
Tips on Mindful Eating and Drinking
When it comes to weight loss, what you eat and drink matters. Alcohol can have a lot of calories, and it’s easy to mindlessly consume more than you intended. To avoid this, be mindful of how much alcohol you’re drinking and make sure to eat meals with healthy foods that will help you feel fuller longer.
It’s also important to be aware of the type of alcohol you’re drinking. Hard liquor has more calories than beer or wine, so if you’re trying to watch your calorie intake, it’s best to stick with the latter two options.
Drinking alcohol can also lead to cravings for unhealthy foods. To avoid this, try to eat a healthy meal before you start drinking. This will help to Curb your cravings and prevent you from overeating later on.
Alcohol can also dehydrate you, which can lead to water retention and bloating. To avoid this, make sure to drink plenty of water throughout the day, and limit your alcohol intake.
If you're struggling with your weight, it's important to seek help from a weight loss specialist and registered nutritionist dietitian. These professionals can help you create a plan to lose weight safely and effectively. They can also provide support and guidance along the way, which can make the process of losing weight much easier. If you're ready to take the first step towards better health, schedule an appointment with a weight loss specialist and registered nutritionist dietitian today.