TOPS Club, Inc. (Take Off Pounds SensiblySM), the nonprofit weight-loss support organization, with a “Real People. Real Weight Loss.®” philosophy, often hears this question: “If I consume alcohol, will it derail my weight-loss plan?”
The answer is it all depends. Here are some facts about alcohol consumption.
Health experts recommend that anyone who drinks should do so in moderation – whether or not you are trying to lose weight. The rule of thumb is one drink per day for women and no more than two drinks per day for men. You want to drink even less than that to lose weight.
Alcohol is high in calories, but they are “empty” calories, which means they contain very little nutrients. So, if you’re having a cocktail, beer, or wine, make sure your body is also getting enough healthy food – vegetables, fruits, whole grains, and lean meats.
Also consider the calories. For example, a 12-ounce beer has about 150 calories; a light beer, about 100 calories; wine, about 100 calories for a 5-ounce glass, and distilled alcohol (gin, rum, vodka, whiskey, etc.) about 100 calories for a 1.5 ounce serving. If you add mixers like juices or soda, the count is even higher, from between 100 and 200 calories, with extra calories ending up stored as body fat. Instead, substitute seltzer, diet sodas, or sugar free juice, plus add plenty of ice and/or water.
Drinking also affects your metabolism, slowing it down. Because metabolism transforms food and drink into energy (thus burning calories), a slow metabolism leads to weight gain, fatigue, and low energy levels.
TOPS President Rick Danforth advises that if you are concerned about how to offset the effects of those alcoholic drinks at a celebration or social event, there are some basic steps to follow. If you are going to a party or having a night out:
•Hydrate with water all day. Your body needs water to work properly. Water maintains temperature, removes waste, brings nutrients to your cells, and protects your joints and organs. Since alcohol dehydrates, it’s essential to up your water intake.
•If you are having more than one, alternate between a cocktail and water. A rule of thumb is to have twice as much water for every alcoholic drink. You will drink less alcohol and stay hydrated.
•Sip your drinks, don’t gulp.
•Alcohol can also trigger hunger signals in the brain, leading to an increased urge to eat more food. Eating a light meal beforehand rich in proteins and whole grains will help your stomach absorb alcohol more slowly, reducing the odds of getting tipsy and overindulging in food and drink.
“If you should overindulge, don’t beat yourself up,” Danforth said. “Take a few moments to reflect on what your long-term goals are, what you have already accomplished, and pick up where you left off on your weight-loss journey.”
Visit http://www.tops.org, or call 800-932-8677 to learn more about TOPS and to find a local chapter.
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