Alcohol and weight loss

Alcohol beverages and calories

Did you know that consuming alcohol actually is one of the common ways for people to gain weight in addition to all the other things?

Calorie rich, nutrient poor alcoholic beverages

Alcohol beverages supply plenty of empty calories but few nutrients thus leading to excess weight gain. If you need help losing weight, looking at your alcohol intake may not be a bad place to start your weight loss journey.

In the table below, multiply your average number of drinks of choice per week to get the total intake of calories from alcoholic beverages.

Beverages	Serving Size (fl. oz.)	Calories (average)	Multiply with x drinks/week
Beer
Regular	12	153
Light	12	103
Distilled spirits
80-proof gin, rum, vodka, whiskey, tequila	1.5	97
Brandy, cognac	1.5	98
Liqueurs	1.5	165
Wine
Red	5	125
White	5	121
Sweet	3.5	165
Sherry	2	75
Port	2	90
Champagne	4	84
Vermouth, sweet	3	140
Vermouth, dry	3	105
Cocktails
Martinii (traditional)	2.25	124
Martini (extra dry)	2.25	139
Cosmopolitan	2.75	146
Mojito	6	143
Margarita	4	168
Piña Colada	9	490
Manhattan	3.5	164
Daquiri	2	112
Whiskey sour	3.5	160

Empty calories in alcoholic beverages

• Although most may not see alcohol as being calorie dense, as you can see from the above table, alcohol can quickly add many empty calories.
• Realize how alcohol intake can effortlessly lead to unwanted weight gain.
• Two large glasses of wine for example, with 360kcal, will supply a woman with almost a fifth of her every day calorie allowance.
• A beer-drinker who consumes about 5 beers a week would add up to 44,200kcal over a year, matching to 221 doughnuts.
• Alcohol comprises lots of calories –seven calories a gram in fact, nearly as many as a gram of fat. And, of course,additional calories can be present in supplemented mixer beverages.
• Many drinkers add to their calories by having snacks, such as crisps, nuts or pork scratchings, with their tipple, not to mention a hangover-induced fry-up the day after, which can add an additional 450kcal.

Tips to reduce alcoholic beverage related weight gain

• Stick to your every day suggested units. Men shouldn’t regularly drink more than 3-4 flats of alcohol a day.
• Women should not regularly drink more than 2-3 flats a day. As a direct, a pint of lager and a 250ml glass of wine both comprise 3 units of alcoholic beverage.
• Alternate an alcoholic drink with a diet supple drink or water – this will help to prevent you evolving dehydrated.
• Choose drinks with a smaller amount of alcohol percent rather than of your usual.
• Don’t drink on an empty stomach, as this can lead to snacking. Snack on lighter options.
• Drinking in rounds can signify you end up drinking more than you proposed. Opt out and drink slower.
• Eat a healthier evening meal before you start consuming alcohol.
• Stop ‘binge drinking as drinking a large quantity of alcohol over a short time span of time may be considerably worse.
• Avoid any alcohol while on a weight loss program if possible.

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