How to do damage control with alcohol consumption.

Lately I've noticed many of my clients have been intaking many of their calories from alcohol. Now I do not want to be a prude because I like to have a few cocktails now and then as well. However, you need to be mindful of the effects alcohol can have on your blood sugar which can make you gorge many excess fat storing calories and sabotage your goals.

I have ha clients record 800-1200 calories per day from extended happy hours. Definitely counter productive when it comes to reaching their goals with getting lean and mean.

So here is a good alcohol tip article I cam across that can help with some obstacle management when it comes to drinking alcohol and still be mindful of your weight loss goals.

Check it out.

University Health Service (UHS)



Health Promotion Office


Caloric Values of Alcoholic Beverages

We have all seen it attached to the front of our once thin and athletic friend - the infamous "beer belly". Commonly misattributed to excess alcohol calories being stored as fat, the "beer belly" is actually a result of alcohol's more complex effects on the body's metabolic system. Simply put, alcohol reduces the amount of fat the body burns for energy. This occurs for the following reason:

1. A small portion of the alcohol consumed is converted into fat.

2. The liver then converts the rest (ie: majority) of the alcohol into acetate.

3. The acetate is then released into the bloodstream, and replaces fat as a source of fuel.

Coupled with the high caloric value of alcohol, the resulting effect is that body is forced to store an excessive amount of unburned fat calories, often in the form of a 'beer belly".



According to the Center for Disease Control (CDC), obesity puts individuals at risk for high blood pressure, high cholesterol levels, coronary heart disease, Type 2 diabetes, stroke, osteoarthritis, respiratory problems, and some forms of cancer. Poor diet and physical inactivity lead to the death of hundreds of thousands of Americans annually, and costs the nation close to $100 billion. Knowing the facts is the first step in making healthy change.



A commonly held misconception is that light beer is like diet coke - calorie and fat free. Although light beer does have fewer calories that the regular variety, the average light beer still contains upwards of 100 or more calories per 12 oz can, and regular beer ranges from approximately 140-200 calories.



Despite the small quantity of liquid, a single shot of liquor (1.5 oz) can contain anywhere from 115-200 calories. In comparison, a 4.0 oz glass of wine contains anywhere from 62-160, with 160 being on the high end of the spectrum. Mixed drinks are where the calories really add up, ranging from approximately 280 calories for a gin and tonic to over 800 calories for some of the frozen, creamy drinks.



Referring to the combination of alcohol and "pop or "fizz" from a carbonated drink, alcopops first appeared in the United Kingdom in the summer of 1995 and have since taken off in markets around the world. Essentially an alcoholic form of the traditional soft drink, alcopops come pre-mixed in 12.0 oz glass bottles and can be purchased in the common convenience or grocery store. Unless an artificial sweetener is used, most alcopops average slightly over 200 calories per 12.0 oz bottle.

Calorie Reducing Tips

• Try alternating alcoholic drinks with low calorie non-alcoholic drinks or water.

• Ask for low calorie / diet mixers where possible.

• Make your wine into a spritzer (a longer drink), or your lager into a shandy - both have fewer calories.

• Substitute your "alcopop" for a shot of spirit and a low calorie mixer - about a quarter of the calories!

• Plan your alcohol into your daily calorie quota so you can enjoy a glass or two. If you know you will be drinking during the weekend, try to save some calories each day in advance, so you can eat normally before you go out.

• Don't be tempted to skip meals to allow for drinks, as alcohol won't satisfy your hunger. In fact, alcohol lowers blood sugar levels (it prevents sugar that is normally stored in the liver, as glycogen, from breaking down). A drop in blood sugar levels sends signals to the brain you are hungry. With alcohol in your system, willpower can go out of the window and the snack attacks kick in. Eating a proper meal before you go out will line your stomach and slow the rate at which alcohol absorbs into your bloodstream, keeping you in control of how much you eat and drink.