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Alcohol and Fitness Goals
Is Alcohol Preventing You From Reaching Your Goals?
Whether your goal is running a marathon, losing weight or improving your health, your everyday choices can make a difference.
Author:
Samantha Pavish, Dietitian
|
Published Nov 7, 2020
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We all have goals that we will work towards to give each day some purpose. When it comes to our health, our goals can include anything from running a marathon to losing a few inches from your waist. Whatever your goal, I can assure you that alcohol will continually take you one step further from that it.
Alcohol is a silent assassin. While fast food, soft drinks and carbohydrates continually take the brunt when it comes to dieting, it is likely that alcohol may be a significant contributor to our ever-growing rates of obesity.
Alcohol Contains Calories
There are several reasons why alcohol has an ill effect on our health. What many do not understand is that all alcoholic drinks contain calories. So yes, that means that even a diet coke and vodka is not completely calorie free.
Alcohol is technically a macronutrient, much like fat, carbohydrate and protein. It is also the second-most energy dense macronutrient, only two grams less than fat.
Below is a representation of what you may be consuming when you enjoy that drink every night after work.
How Alcohol Affects Your Body
Alcohol is also metabolized very differently to other food and drink. Fat, protein and carbohydrates from food are slowly digested and converted to energy while, during this time, the body absorbs vitamins and minerals. However, when you drink alcohol, your body recognizes it as a toxin and immediately works to rid it from your body.
While the body is focused on processing alcohol, it cannot metabolize foods containing fat and carbohydrate. Therefore, these calories are converted into body fat and are carried away for storage within body (generally around your waistline). So, that Big Mac after a big night of drinking will certainly not be going anywhere too soon.
Alcohol and Food Choices
Finally, do not forget that your judgment is impaired under the influence of alcohol (and that is not exclusive to judgment while driving). Studies have shown that people will consume more calories under the influence of alcohol than they otherwise would have.
It is not hard to believe when you consider the types of food that accompany alcohol intake. In an intoxicated state, you are more likely to overeat greasy, salted or fried foods.
This combination adds to fat storage at your waistline or what Australians jokingly call a “beer belly.”
his abdominal fat is putting you at an increased risk for Type II diabetes and cardiovascular disease and reducing the amount that you drink can help shed inches from this belly.
Practical Tips for Reducing Alcohol
So, what do I suggest?
I know it is unrealistic to advise people to quit drinking. Alcohol is an important part of our social culture and there is nothing wrong with a wine with friends or champagne at a wedding. So here are my tips:
- Look at how much alcohol you consume in a week and aim to reduce that amount by about a third. For example, if you are consuming a drink or two every night then try having two or three alcohol-free nights a week.
- Do not drink before a meal. This will only stimulate the alcohol metabolism process and inhibit your meal from being properly digested and converted into energy. If you are going out then have a proper dinner in advance and avoid the drive through at McDonald’s on your way home.
- Look for low-calorie options of your favorite drinks and save the cocktails for special occasions.
Keep Your Long-Term Goals in Mind
“Whatever your goal, you do not need alcohol to help you along the way.”
I could double the length of this post with more information on hydration and muscle recovery – all of which are hindered by alcohol consumption. So, if you choose to consume alcohol, do so with your goals in mind. Your long term health and wellbeing will bring you more enjoyment than a bottle of wine ever will.
Keep Your Goals on Track
Small changes to your everyday habits can support your long-term health and wellbeing. Take the next step toward a healthier lifestyle today.
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