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Drinking alcohol is both social and cultural for us humans. And some studies suggest that alcohol may have health benefits. For example, red wine can reduce the risk of heart disease.
But alcohol also plays a big role in weight control and affects weight loss. Anyone looking to shed those last stubborn pounds should consider skipping that glass of wine at dinner.
Below we list eight different ways that alcohol inhibits weight loss.
Alcoholic beverages are often referred to as "empty" calories. This means they provide your body with calories, but contain very little nutrients. Alcohol contains almost as many calories as fat. Alcohol contains 7 calories (kcal) per gram, while fat contains 9 calories (kcal) per gram. The basic rule is: the higher the alcohol content, the more calories.
This is how many calories (kcal) different types of alcoholic beverages contain:
|
1 strong beer (5.6%) 40 cl |
186 |
|
1 glass of red wine (12%) 12.5 cl |
90 |
|
1 glass of white wine (12%) 12.5 cl |
84 |
|
1 four gin & tonics |
150 |
|
1 can of sweet cider (4.5%) 33 cl |
182 |
|
1 four cosmopolitan |
120 |
|
1 glass of punch (26%) 4 cl |
98 |
|
1 whiskey (40%) 4 cl |
89 |
A night out with several different types of drinks can lead to you consuming a few hundred extra calories.
There are also other elements that can cause weight gain beyond the calorie content of alcohol.
When alcohol is consumed, the body uses it as a primary fuel source, i.e. the body prioritizes burning the alcohol before it starts burning the food you eat. This includes glucose from carbohydrates, amino acids from proteins, and lipids from fats.
When your body uses alcohol as its primary energy source, the excess glucose, amino acids and lipids in the food you eat form body fat.
The primary role of your liver is to act as a "filter" for any foreign substances that enter your body, such as drugs and alcohol. The liver also plays a role in the metabolism of fats, carbohydrates and proteins.
Excessive alcohol consumption can lead to so-called fatty liver.
This condition can damage your liver, affecting the way your body metabolizes and stores carbohydrates, fats and proteins.
Changes in the way your body stores energy from the food you eat can make it very difficult to lose weight.
The "beer belly" is not just a myth.
Foods that contain a high proportion of simple sugars - candy, soft drinks, even beer - are also high in calories (kcal). Extra calories form body fat.
Consuming food and drinks with a high sugar content can quickly lead to weight gain.
We cannot choose for ourselves where all that extra weight ends up. But the body tends to accumulate fat in the abdominal area, when consuming alcohol.
Even the most dedicated health guru will have a hard time fighting the urge to eat food while inebriated.
Alcohol lowers inhibitions and can lead to poor decision-making in the heat of the moment - especially when it comes to choosing food.
One study found that mice given ethanol over a three-day period showed a significant increase in food intake. This study suggests that alcohol can actually trigger hunger signals in the brain, leading to an increased desire to eat more food.
It has long been known that alcohol consumption can affect the levels of hormones in the body, especially testosterone.
Testosterone is a sex hormone that plays a role in many metabolic processes, including muscle building and fat burning capacity.
One study found that low testosterone levels can predict the presence of metabolic syndrome in men. Metabolic syndrome is characterized by:
In addition, lower testosterone levels can affect sleep quality, especially in older men.
A nightcap before bed might sound like a ticket to a good night's sleep, but you might want to think again.
Research suggests that alcohol can lead to increased periods of wakefulness during sleep cycles.
Lack of sleep can lead to an imbalance in the hormones related to hunger, satiety and energy storage.
Consuming alcoholic beverages can inhibit proper digestive function. Alcohol can cause stress on the stomach and intestines. This leads to reduced digestive secretions and the movement of food through the intestinal tract. Digestive secretions are an important element for healthy digestion. It breaks down food into the basic macro and micronutrients that are absorbed and used by the body.
Alcohol consumption of any level can lead to impaired digestion and absorption of these nutrients. This can greatly affect the metabolism of organs that play a role in weight management.
All of this may sound like alcohol is ruining your chances of getting the body of your dreams. But fear not - maintaining/or achieving a healthy weight doesn't necessarily mean you have to cut alcohol out of your diet entirely. Just drink in moderation.
The figures below are approximate and calculated on a person weighing 70 kg.
|
Beverage and quantity |
Combustion time |
|
Light beer, 33 cl (2.2%) |
1 hour |
|
Folk beer, 50 cl (2.8%) |
1.5 - 2 hours |
|
Folk beer, 33 cl (3.5%) |
1.5 - 2 hours |
|
Folk beer, 50 cl (3.5%) |
2 - 2.5 hours |
|
Strong beer, 33 cl (5.0%) |
2 - 2.5 hours |
|
Strong beer, 50 cl (5.0%) |
3 - 4 hours |
|
Glass of wine, 12.5 cl (12%) |
2 - 2.5 hours |
|
Glass of wine, 12.5 cl (13%) |
2 -2.5 hours |
|
Bottle of wine, 75 cl (13%) |
11 - 12 hours |
|
Spirits, 4 cl (40%) |
2 - 2.5 hours |
|
Half bottle of spirits, 35 cl (40%) |
16 - 17 hours |
The sensitivity to alcohol increases with increasing age, among other things due to changes in metabolism. Because women generally weigh less and have less water per kilogram of body weight than men, on average a woman gets more intoxicated if she drinks the same amount of alcohol as a man. It varies how long the alcohol remains in the body of different people, but a rule of thumb is that you burn 0.1 gram of alcohol per kilogram of body weight per hour. Burning cannot be accelerated by saunas, exercise or the like.
