Over the years, many of my clients have
confided that too many cocktails on the weekend, followed by alcohol-induced
overeating, cancels out their work-week healthy eating efforts. And as a
result, instead of seeing results, they remain "stuck" in a weight
loss plateau. Sound familiar?
This trend is supported by a new UK survey, which found that in a single evening out on
the town, 40% of women consume about 1,000 calories in alcohol alone. In
addition, more than half say that imbibing makes them hungrier, and four in
five admit that drinking diminishes their willpower, causing them to indulge in foods like burgers,
pizza, and chips. If alcohol is your diet downfall, try putting these seven
tips into action.
Eat before
you drink
When your stomach is empty,
alcohol is absorbed quickly, which means you'll feel the effects within
minutes. But eating something rich in lean protein and/or
good fat, which are both digested and absorbed slowly, creates a buffer. So to
curtail your tipsiness, nibble on something like a golf ball-sized portion of
nuts, or fresh guacamole with
veggies before you take your first sip.
Count
your drinks correctly
If you count one drink as one of
what you're served, you may be greatly underestimating your intake.
Technically, 12 ounces of lightbeer (one bottle or can), 5 ounces of red or white wine (a little smaller than
a yogurt container), and 1 shot of liquor all pack about the same amount of
alcohol, and each contains roughly 100 calories. But one study found that wine
and liquor served at restaurants are about 40% larger than these standard drink
portions.
Another report found that beer
and wine contain higher alcohol levels these
days -- so when you order a drink out, you may be getting 50% more alcohol than
you think. In addition, if you order a pint of beer (16 ounces), you'll get
four extra ounces than one standard drink, and then there are mixed drinks that
contain more than one shot (like those illustrious Long Island Iced Teas!).
The lesson: if you underestimate
your intake, you may be far tipsier than you think. That means not only more alcohol
calories than you counted on, but also a loosier-goosier state of mind than may
seriously affect your appetite.
Slim down
your drink order
If you're a beer drinker, the type you order can have a big impact on your
nutritional bottom line. A bottle or can of ultra low carb beer contains about
3-4 grams of carbs. But a regular version packs at least 10 grams, about as
much as 10 mini pretzels.
That means three a week adds up
to an extra 1,560 grams of carbs per year, the equivalent of nearly five loaves
of bread.
Drinks made with mixers are even
bigger carb and calorie traps. Just four ounces (a half cup) of a sweetened
mixer will cost you a whopping 25 grams of carb (about 14 gummy bears worth),
and decadent drinks like a mudslide can contain over 500 calories, more than
the amount of a slice of chocolate cake.
Slow your
pace
One of the biggest culprits in
alcohol-driven overeating is getting too tipsy, too fast. To slow down the rise
in your blood alcohol level, order a tall glass of water with
every alcoholic drink. Alternate sips, and be sure to finish at least 12 ounces
of H2O for every cocktail. This simple strategy may cut your total consumption
in half.
Prevent
mindless munching
If you're at a bar with free
happy hour apps, or one that serves up goodies, like popcorn or nuts, turn your
back on the free fare, or place them out of arm's reach. Research shows you'll mindlessly munch if
food is right in front of you, without even realizing it, and even if you
aren't hungry. But if it's out of sight, you're much less likely to seek it
out.
Pre-plan
your post-drink meal
Alcohol can indeed act as an
appetite stimulant. And we all know it lowers inhibitions.
So if you don't want to give in
to eating things you wouldn't touch if you were sober, create a pre-drinking
strategy.
Stash something in your bag, like
an all-natural energy bar, so you won't grab a greasy slice of pizza. Or scope
out restaurants nearby where you're going out, so if your friends want to grab
a bite, you can suggest a spot where you know you can order a healthier option.
Finally, strategically place some
light snacks within sight at home, like pre-popped organic popcorn on the
countertop, or cut fruit and
fresh veggies and hummus front and center in the fridge. If you get a case of
the munchies before bed, you're much more likely to grab what's readily
available, rather than digging for something like chips or cookies.
Volunteer
to be the designated driver
The best way to prevent alcohol
from derailing your diet is to avoid drinking altogether. One tactic is to save
your group taxi or ride-sharing costs by offering to drive (stick with
naturally calorie-free club sodas with lime all night). While it may not be as
fun as indulging with your group, you're the one who'll wake up the next day
without a food or alcohol hangover, and that feels pretty darn good.
Editor's note: Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health, and the author of "S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches." Connect with Cynthia on Facebook, Twitter andPinterest.
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