Help! This is a major barrier in my weight loss!

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So, why am I stuck at 15 pounds lost when I’m eating better and working out everyday! Blame it on the a-a-a-a-a-alcohol for sure!

This time around on this journey, I’ve made a commitment to ONLY makeLIFESTYLE CHANGES. Changes I know I can stick to for the rest of my life. I loooooove to kick it with my girls, have drinks and go out dancing. Pretty much, almost every social gathering we attend on the weekends involved a little wine…margaritas maybe. My point is I knew it would be unrealistic and even undesired – for me to give up drinking alcohol.

But the impact drinking has had on my weight loss has been so powerful, that I have to take a step back and do SOMETHING!  So first..I did a little research on how and why it is negatively impacting my weight loss:

The Research Says:

Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion.

When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat and are carried away for permanent storage on your body.

Alcohol is a diuretic, meaning that it causes water loss and dehydration. Along with this water loss you lose important minerals, such as magnesium, potassium, calcium and zinc.

Alcohol contains 7 calories per gram and offers NO nutritional value. It only adds empty calories to your diet. Why not spend your calorie budget on something healthier?

Alcohol affects your body in other negative ways. Drinking may help induce sleep, but the sleep you get isn’t very deep. As a result, you get less rest, which can trigger you to eat more calories the next day. Alcohol can also increase the amount of acid that your stomach produces, causing your stomach lining to become inflamed. Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease, and heart troubles.

Alcohol lowers your inhibitions, which is detrimental to your diet plans. Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline. To avoid this, wait to order that drink until you’re done with your meal.

Many foods that accompany drinking (peanuts, pretzels, chips) are salty, which can make you thirsty, encouraging you to drink even more. To avoid overdrinking, sip on a glass of water in between each alcoholic beverage.

What are more important, calories or carbs? You might think that drinking liquor is more diet-friendly because it has no carbohydrates, while both wine and beer do contain carbs. But dieters need to watch calories, and liquor only has a few calories less than beer or wine. Plus, it is often mixed with other drinks, adding even more empty calories. Hard liquor contains around 100 calories per shot, so adding a mixer increases calories even more.

The list below breaks down the number of calories in typical alcoholic drinks. Compare some of your favorites to make a good choice next time you decide to indulge in a serving of alcohol.

Drink Serving Size Calories
Red wine 5 oz. 100
White wine 5 oz. 100
Champagne 5 oz. 130
Light beer 12 oz. 105
Regular beer 12 oz. 140
Dark beer 12 oz. 170
Cosmopolitan 3 oz. 165
Martini 3 oz. 205
Long Island iced tea 8 oz. 400
Gin & Tonic 8 oz. 175
Rum & Soda 8 oz. 180
Margarita 8 oz. 200
Whiskey Sour 4 oz. 200

Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food, and alters the normal digestive process. Not only are the extra calories a hindrance, but the changes in food breakdown sends turns those extra calories into unwanted body fat. Alcohol does have a bad reputation when it comes to weight loss, and rightfully so, so be smart about your alcohol choices if you’re watching your weight. This article has been reviewed and approved by SparkPeople’s nutrition expert Becky Hand, MS, Licensed and Registered Dietitian.

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THE PLAN::

So what do I do? What do I do? I am still unwilling to give it up all together.

WHAT NOT TO DO:

I’ve tried this strategy and failed!!

Skipping a meal to save your calories for drinks later is a bad idea. Many drinkers know they’ll be having some alcohol later, whether going to a bar, party, or just kicking back at home. Knowing that drinking entails extra calories, it may be tempting to “bank” some calories by skipping a meal or two. This is a bad move. If you come to the bar hungry, you are even more likely to munch on the snacks, and drinking on an empty stomach enhances the negative effects of alcohol.

Some tips for Harm Reduction::

  • If you’re planning on drinking later, eat a healthy meal first. You’ll feel fuller, which will stop you from overdrinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories—instead of skipping a meal.
  • If you are going to mix liquor with anything, opt for a diet or club soda or WATER, instead of fruit juice or regular soda. Sweeter drinks, whether liquor or wine, tend to have more sugar, and therefore more calories. In that respect, dry wines usually have fewer calories than sweet wines.

So at this moment, I guess that’s all I can do to combat the difficulty of trying to lose weight and still wanting to go out and have drinks with my friends.

I will workout hard the day I know I am going out for drinks.

And I will only mix my drink with water or club soda.

Any other suggestions? Please, please let me know!

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