Giving up this one diet vice will help you lose weight
We’re two weeks into the New Year, and many among us have our sights set on a weight loss resolution.
Courtney Smith, a registered dietitian, diabetes specialist, and founder of the Keys to Nutrition, told The Post that cutting out one critical vice could be the key to lasting results.
Why cutting out booze can lead to weight loss
While the average active American forfeits their health-related resolutions about seven weeks into the new year, Smith maintains that banishing booze is a proven, multifactorial approach to weight loss.
She argues that by steering clear of alcohol, you not only cut out the calories from consuming it but also the extra calories that come from staying up late.
“Obviously, drinking fewer calories from alcohol will aid weight loss, but I think that most people don’t know that on a calories per gram basis, alcohol is very high,” she said.
She explained that protein and carbohydrates contain four calories per gram, while fat has nine calories per gram, and all provide varying vital nutrition and satiety to the body. Meanwhile, alcohol offers zero health benefits and clocks in at seven calories per gram.
“Alcohol is almost as high in calories as fat; just by definition, drinking it is going to hinder weight loss,” she noted.
How booze can hinder weight loss
In addition to consuming the calories present in alcohol, drinking encourages reckless eating.
“I think many people end up eating a second dinner when they’re having a night out drinking. Essentially, after going out or at the end of their night, they’re having two slices of pizza,” Smith said.
She argues that by steering clear of alcohol, you not only cut out the calories from consuming it but also the extra calories that come from staying up late.
Smith notes that ordering alcohol when dining out lowers inhibitions and contributes to unhealthy food choices.
“If you’re drinking a margarita at dinner, you might lean toward the french fries over the salad,” she pointed out.
Why Dry January can be a game-changer
According to Smith, these choices create a domino effect, and “the next morning, you’re going to lean toward greasy or sugary foods to heal your hangover.”
Beyond food choices, Smith says alcohol can also compromise fitness commitments.
“Following a night of drinking, you’re less likely to exercise, and if you do manage to make it to the gym, you’re less likely to perform at the level you would if you had stayed sober,” she said.
She encourages those with an eye on the scale and a drive towards better health to try Dry January and maintain moderation throughout the year.
For evidence of the efficacy of sobriety, look no further than this retired party animal who lost half of his body weight after giving up booze.
Experts have previously connected reduced cancer risk and improvements in sleep with a month of sobriety.
“Certainly, a reduction of drinking, even if for a short period, can improve overall bodily function, especially in regards to liver function,” Dr. Aimee Chiligiris, a clinical psychologist at NewYork-Presbyterian/Columbia University Irving Medical Center, told CBS.
A University of Sussex study found that 71% of Dry January participants reported better sleep, 67% said they were more energetic, 58% reported weight loss, and 54% boasted better skin.
“Taking a break from alcohol or substances in general and resetting to focus on yourself can give you a blank slate of, ‘What am I going to do to be social? To take care of my body today?’” said Chiligiris.
“It can really give you the space to think about different coping skills and get to know yourself in your emotions.”
Smith maintains that while Dry January is a strong start, “people should think about permanently lowering their alcohol consumption as a lifestyle change.”
Conclusion
Giving up booze can be a simple yet effective way to kickstart a weight loss journey. By avoiding the calories and negative impact on fitness and food choices, you can set yourself up for success.
Frequently Asked Questions
Q: Is giving up booze for good the only way to see results?
A: No, starting with a 30-day challenge like Dry January can be a great way to kickstart a healthier relationship with alcohol. From there, aim to maintain moderation throughout the year.
Q: What are some healthy alternatives to drinking?
A: Consider trying new hobbies, joining a fitness class, or spending time with friends who don’t involve drinking. You can also try healthier habits like meditation, yoga, or reading.
Q: Can I still have fun without drinking?
A: Absolutely! There are many ways to have fun that don’t involve alcohol. Try hosting game nights, trying new restaurants, or taking a weekend trip to a new city.
Q: What are some tips for maintaining a healthy relationship with food after quitting booze?
A: Focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Try meal prepping, and aim to cook at home most nights. Be mindful of portion sizes and avoid eating out too frequently.
