Does Drinking Alcohol Make You Gain Weight
March 28, 2023
7 min read
Everyone knows that drinking too much alcohol can be bad for your health, but what are the actual effects of alcohol on your body? And how does it impact your efforts to lose weight or stay healthy?
Let’s take a closer look at the science behind the effect of alcohol on your body and your weight loss goals.
How Does Alcohol Affects Your Body
Alcohol is a depressant that slows down your body's responses, including your nervous system and heart rate. When you consume alcohol, it takes approximately one hour for it to be absorbed into the bloodstream in your stomach and intestines.
Heavy drinking can cause dehydration, as it suppresses the hormone that tells you when you’re thirsty. If you drink too much, it can be more challenging for your body to stay hydrated. Dehydration makes exercise more difficult, slowing your metabolism and making it harder for your body to metabolize food efficiently.
How Alcohol Affects Your Weight Loss
Weight loss is a struggle that many of us endure, whether it’s preparing for an upcoming trip or trying to reach a long-term health goal. Unfortunately, as we attempt to shed those extra pounds, one thing many don't think about is how their drinking can affect the entire process.
Alcohol has been shown to be a major hindrance in weight loss and could even contribute to putting back on the pounds you originally worked so hard to get rid of. Read on for everything you need to know about the complex relationship between alcohol and weight loss – from why it can cause unwanted gains to what kinds of drinks are ultimately better than others.
Alcohol Is High in Empty Calories
Alcoholic drinks are notorious for packing a caloric punch without any nutritional benefits. These so-called “empty” calories can add up quickly and should be enjoyed in moderation to keep from overloading on unnecessary energy!
Low-calorie alcohol options can be your best friend if you're trying to drink and watch your waistline. Swap out those 150-calorie beers for lower ABV Pilsners or Lagers, only 100 calories each! Alternatively, opt for 5oz of dry red or white wine at just 120 calories per glass - but keep an eye on the ABV content: it should be 4% to 5% when opting for beer; 10%-12% when choosing a vino.
If your drinks of choice lean towards something stronger, choosing a spirits-based cocktail is an ideal way to maintain lower calorie consumption. For instance, just 100 calories per 7.5-ounce glass makes vodka and soda the perfect guilt-free indulgence!
Alcohol Affects Your Hormones
When people think of the effects of alcohol on the body, the first thing that usually comes to mind is intoxication. However, drinking too much can disrupt your hormones and have significant implications for your physical and mental health.
Alcohol is known to cause an increase in cortisol levels, which is a hormone responsible for stress regulation. This means that even after you’ve stopped drinking, your cortisol levels may remain elevated, leading to higher stress and anxiety levels.
High cortisol levels can also affect the balance of other hormones, such as testosterone and estrogen. This can lead to problems with fertility and sexual dysfunction.
Alcohol Slows Down Metabolism
When you drink alcohol, it can make it more difficult to maintain a healthy metabolism. This is because alcohol contains empty calories and interferes with the body's ability to burn fat. It also increases appetite, leading to an increase in calorie consumption.
Additionally, when the body processes alcohol, enzymes are used instead of those responsible for breaking down fats and carbohydrates. As a result, your body cannot efficiently use energy from food, making it harder to maintain a healthy metabolism.
The effect that alcohol has on metabolism also depends on the amount consumed. If you're drinking in moderation, the adverse effects on metabolism may not be as significant. However, if you're consuming large amounts of alcohol, then it can have a more severe impact on your metabolism. It's important to remember that drinking too much can lead to weight gain and other health complications.
Alcohol Disrupts Your Sleep
Alcohol can make it difficult to get quality sleep, as it has a soothing effect that causes drowsiness and reduces the amount of time spent in the restorative stages of sleep. As alcohol initially promotes deep sleep, people may feel more rested right after drinking, but this is misleading.
In reality, they deprive their body of the restorative, deep sleep it requires. This can create a vicious cycle of consuming alcohol before bed to fall asleep more quickly, then feeling tired the next day, and needing to drink even more alcohol in the evening to help them relax and get better sleep.
Over time, this habit can lead to poor quality sleep, daytime fatigue, irritability, cognitive impairment, and even depression.
Alcohol Can Cause Excessive Hunger
Alcohol can affect your body in many ways, one of which is to make you feel hungry. This happens because alcohol triggers the release of hormones that cause a feeling of hunger.
Additionally, it has been found that people under the influence of alcohol tend to choose less healthy food options than when sober. So if you find yourself reaching for that pizza after a few drinks, you may want to reconsider, as your body is likely trying to tell you something!
To avoid this, try drinking water between alcoholic beverages to stay hydrated and help quell hunger pangs. Remember, moderation is key in alcohol consumption and eating healthy overall.
5 Low-Calorie Alcoholic Drinks
Trying to lose weight while also enjoying a drink or two can seem like an impossible task. But guess what? It’s not! With mindful choices, you can enjoy alcohol and stay on track with your weight loss goals.
Here are some healthy choices that won’t sabotage your diet:
- Light Beer: Low in calories and carbs, light beer makes a great option if you’re watching your weight. A 12-ounce can of light beer contains approximately 100 calories.
- White Wine: Not only will a glass of white wine help you relax, but it’s also a relatively low-calorie and carb option. Just remember to keep your portions in check. A 5-ounce glass has about 120 calories.
- Vodka Soda: This classic combo is one of the best options for those counting calories. A 1.5-ounce serving of vodka with a can of diet soda or seltzer has only around 100 calories.
- Tequila on the Rocks: If you’re looking for something stronger, try a shot of tequila neat or on the rocks. A single one-and-a-half-ounce serving contains approximately 105 calories.
- Red Wine: Although it’s slightly higher in calories than white wine, red can still be part of a healthy diet in moderation. A 5-ounce glass of red has about 125 calories.
How to Drink Less and Avoid Weight Gain
Many people are aware of the health risks associated with excessive drinking, but there are other reasons to drink less. Overindulging in alcohol can lead to weight gain and unhealthy eating habits, which can be difficult to undo. However, cutting back on alcohol doesn't have to mean sacrificing your social life.
Here are some tips for drinking less without missing out on all the fun.
- Drink Water: Start your night with a glass of water and switch to sparkling or soda water afterward.
- Eat Before You Drink: Eating protein-rich foods before drinking will keep you fuller for longer, reducing the risk of overindulging in alcohol later.
- Avoid Sugary Drinks: Instead, opt for low-sugar options such as light beer and white wine spritzers.
- Monitor Your Intake: Be mindful of how much you are consuming by using a measuring cup or jigger when pouring drinks at home or counting units out at the bar.
- Alternate Drinks With Water Or Non-Alcoholic Beverage: For every alcoholic drink, have one non-alcoholic beverage like sparkling water with lemon or lime juice.
Bottomline
Drinking responsibly doesn't mean giving up all forms of alcohol completely – moderation is key when it comes to avoiding weight gain due to drinking alcohol! By following these simple tips – moderating your consumption, choosing low-calorie drinks, and alternating with non-alcoholic beverages – you can still enjoy alcoholic beverages while avoiding excessive calorie intake and potential weight gain associated with overindulgence.
So, remember these tips next time you're headed out for a happy hour or just looking for a nightcap at home! Cheers!
