If only we could lose weight by not doing anything differently. Unfortunately, if we want to be slimmer and healthier, changes must be made, and one of those changes on a weight loss program is saying goodbye to the booze.
But is alcohol really that bad for weight loss? Put simply: yes, but the good news is you don't have to completely eliminate alcohol from your life.
Alcohol is high in calories, it stimulates the appetite, inhibits quality sleep and the body's ability to burn fat efficiently. It also lowers testosterone levels for up to 24 hours after your last drink. An American Journal of Clinical Nutrition study found when eight men were given two vodkas mixed with low calorie lemonade 30 minutes apart, their body lipid oxidation (ability to burn fat) dropped by a massive 73%.
The main problem with alcohol is that most of it is converted into a substance called acetate, which the body burns instead of burning fat as an energy source.
Alcohol also stimulates the appetite, not something that is conducive to weight loss. Researchers from Denmark's Royal Veterinary & Agricultural University found a group of men who ate a meal with alcohol, consumed many more calories of food, than the group who did not have alcohol.
Alcohol also reduced testosterone levels. One heavy drinking session will raise the level of the muscle wasting hormone, cortisol, which increases the breakdown of testosterone.
One gram of alcohol is seven calories, almost as high as fat, which is nine calories a gram. When you consider a gram of protein is only four calories, it is easy to see alcohol is not very good value if you're trying to control your appetite.
If you like a tipple, it's not all bad news though.
A 2004 study in the International Journal of Obesity compared two groups of dieters over three months
Both groups were limited to 1500 calories a day. One group had 150 calories of white wine a day, the other had 150 calories of grape juice a day.
The weight loss of the two groups was 4.7kg, and 3.7kg respectively.
Another US survey found that dieters who abstained from alcohol don't necessarily lose any more weight than those who take a moderate amount.
A small amount of alcohol, particularly red wine, is excellent for lowering stress levels and preventing heart disease.
It seems the role alcohol plays in your life, whether good or bad, boils down to the amount. While a glass is good for the heart, more than two and you'll be doing yourself damage.
If you are trying to lose weight, and would like to have the odd glass of alcohol, limit your intake to one or two glasses a week.
You will also benefit by changing to a lower calorie drink, like wine, or using diet mixers rather than high sugar ones.
Mix your wine with soda water and drink a glass of water in between glasses of alcohol. If you drink to unwind, as most people do, try something else like an easy walk, some meditation, a scented bath or phone a friend if you've had a difficult day.
Confused yet? The short of it is, if you are trying to lose weight don't drink alcohol. If this is too much to bear, limit yourself to one or two drinks a week.
Instead of dwelling on something you can't have, think about your new svelte body when all your hard work has paid off, and remember - it will be worth it!
Yours in health,
Leisa St Ledger
http://www.leisassecret.com
