Weight loss and alcohol

Weight loss and alcohol

Drinking alcohol is both social and cultural for us humans. And some studies suggest that alcohol may have health benefits. Red wine, for example, may 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 few stubborn pounds should consider skipping that glass of wine for dinner.

Below we list eight different ways that alcohol inhibits weight loss.

How does alcohol affect weight loss?

1. Alcohol is often "empty" calories

Alcoholic beverages are often called "empty" calories. This means they provide your body with calories, but contain very few 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:

A night out with several different types of drinks can lead to you consuming a few hundred extra calories.

2. Alcohol is used as the primary fuel source

There are also other elements that can cause weight gain in addition to the calorie content of alcohol.

When alcohol is consumed, the body uses it as its primary fuel source, meaning 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.

3. Alcohol can affect your organs

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 how your body metabolizes and stores carbohydrates, fats, and proteins.

Changes in how your body stores energy from the food you eat can make it very difficult to lose weight.

4. Alcohol can contribute to excess abdominal fat

The "beer belly" is not just a myth.

Foods that contain a high proportion of simple sugars - sweets, sodas, even beer - are also high in calories (kcal). Extra calories form body fat.

Consuming foods and drinks with high sugar content can quickly lead to weight gain.

We can't choose where all that extra weight ends up. But the body tends to accumulate fat in the abdominal area when alcohol is consumed.

5. Alcohol impairs judgment... especially when eating

Even the most dedicated health guru will have a hard time fighting the urge to eat food when intoxicated.

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.

6. Alcohol and sex hormones

It has long been known that alcohol intake 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 formation and fat-burning capacity.

One study found that low testosterone levels may predict the presence of metabolic syndrome in men. Metabolic syndrome is characterized by:

• high cholesterol
• high blood pressure
• high blood sugar levels
• high BMI (body mass index)

Additionally, lower testosterone levels can affect sleep quality, especially in older men.

7. Alcohol can negatively affect your sleep

A bedtime snack may 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 hormones related to hunger, satiety, and energy storage.

8. Alcohol affects digestion and nutrient absorption

Consuming alcoholic beverages can inhibit proper digestive function. Alcohol can cause stress on the stomach and intestines. This leads to decreased digestive secretions and the movement of food through the intestinal tract. Digestive secretions are an important element for healthy digestion. They break down food into the essential macro and micronutrients that are absorbed and used by the body.

Alcohol intake 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 completely. Just drink in moderation.

How quickly does alcohol leave the body?

The figures below are approximate and calculated for a person weighing 70 kg.

Sensitivity to alcohol increases with age, partly due to changes in metabolism. Since women generally weigh less and have less water per kilogram of body weight than men, a woman will on average become more intoxicated if she drinks the same amount of alcohol as a man. The length of time alcohol stays in the body varies from person to person, but a rule of thumb is that you burn 0.1 grams of alcohol per kilogram of body weight per hour. The burn cannot be accelerated by sauna bathing, exercise or the like.