Cutting Alcohol To Lose Weight: A Guide To Trimming Down

Alcohol is high in calories and often leads to poor food choices, so cutting back on drinking is a good way to lose weight. Alcohol is treated by the body as a toxin, and its calories are stored differently from food calories, which can lead to weight gain. Alcohol also impairs muscle protein synthesis, reduces metabolism, and strains the liver, making it difficult to lose weight. Cutting back on alcohol will reduce your calorie intake and give you more control over your food choices, helping you achieve your weight loss goals.

Alcohol is high in calories and sugar

Alcoholic drinks are high in calories and sugar. A standard glass of wine contains 133 calories, a pint of beer contains 239 calories, a bottle of alcopop has 172 calories, and a double measure of gin has around 95 calories. These are not insignificant numbers, given that the recommended daily calorie intake is 2000–2500 calories. Binge drinking can easily lead to consuming more than the advised daily calories in alcohol alone. Alcohol has almost the same calories per gram as pure fat.

Alcoholic drinks also contain added sugar. In the UK, alcoholic drinks account for 11% of the population's daily intake of added sugar. Given the government's recommendation of no more than 30g of free sugars per day, it doesn't take many alcoholic drinks to exceed this target.

Alcohol is also shown to impair muscle protein synthesis (MPS) and reduce metabolism, further hindering weight loss efforts. When consumed, alcohol is prioritised as a fuel source over glucose from carbohydrates or lipids from fats, leading to excess glucose or lipid being stored as fat.

Additionally, alcohol can disrupt sleep patterns, particularly when consumed in excess. Disturbed sleep can lead to daytime drowsiness, fatigue, and poor concentration, further impacting one's ability to make healthy choices and maintain a consistent exercise routine.

The high calorie and sugar content of alcohol, combined with its negative impact on metabolism and sleep, makes reducing alcohol consumption a crucial step in weight loss.

It impairs muscle protein synthesis

Alcohol consumption is a common topic of discussion among wellness professionals. Alcohol is high in calories, and wine, beer, and cocktails add sugar to one's diet. While cutting it out may or may not help with weight loss, depending on how much alcohol is regularly consumed, it does impair muscle protein synthesis (MPS).

A small study was conducted on how alcohol consumption affected MPS. Eight physically active men who performed weightlifting and interval training as part of the testing process consumed whey protein and alcohol immediately after exercise and again four hours later. They also consumed a carbohydrate meal two hours after training, and muscle biopsies were taken at two and eight hours following physical training. The findings showed that alcohol does impair MPS, despite the consumption of optimal nutrition. The amount of alcohol consumed was based on reported binge drinking by athletes, and because alcohol consumption could be even higher among athletes, the test results could indicate an even greater decline in MPS.

The body sees alcohol as a toxin, not a nutrient, so it's unable to store alcohol calories in the same way as food calories. Instead, metabolism shifts from burning stored food calories to removing toxic waste. Alcohol also reduces metabolism and decreases the body's ability to burn fat. It is a depressant that disrupts the body's restorative or rapid eye movement (REM) sleep, which can lead to daytime drowsiness, fatigue, and poor concentration.

While moderate drinking, like a glass of wine with dinner, probably won't alter an individual's hormone levels drastically, alcohol is a clear disruptor of the endocrine system. This disruption can impact the body's communication signals between the nervous system and the immune system, elevating stress levels and causing hormonal irregularities. Alcohol may also impair nutrient absorption by decreasing digestive enzymes and damaging cells in the digestive tract.

Research has shown that drinking in moderation is the key when it comes to fitness and alcohol. Consumption of 0.5g/kg of alcohol or less won't impact muscle recovery following exercise. For someone who weighs 120 lb., that's about two drinks, and for someone who weighs 180 lb., that's about three drinks. However, as that number increases to 1.5 or even 2g/kg, negative impacts are observed. For example, 1.5g/kg of alcohol or eight drinks for someone weighing 160 lb. decreased MPS by 37%.

In conclusion, while alcohol may or may not directly contribute to weight loss, it does impair MPS, negatively impacting fitness and muscle recovery. Therefore, cutting back on alcohol can be beneficial for overall health and fitness goals.

It disrupts the endocrine system

Alcohol consumption is a common topic of discussion among wellness professionals. While moderate drinking, such as a glass of wine with dinner, is unlikely to significantly alter an individual's hormone levels, alcohol is a known disruptor of the endocrine system. The endocrine system, which includes the hypothalamic-pituitary-adrenal axis, the hypothalamic-pituitary-gonadal axis, and other hormone-producing sources, is responsible for maintaining proper communication between various organs and ensuring the body can respond and adapt to changes in its internal and external environments.

When alcohol enters the body, it quickly reaches the bloodstream and can disrupt the activities of chemical messengers, including hormones, within minutes. This disruption can have a range of effects, including impairing muscle protein synthesis, reducing metabolism, and negatively impacting sleep patterns. Furthermore, alcohol suppresses the function of the adrenal glands, which help regulate metabolism, blood pressure, and immune function. With regular and chronic consumption, alcohol abuse disrupts the communication between the nervous, endocrine, and immune systems, causing hormonal imbalances that can lead to serious health consequences.

These hormonal disturbances can permeate every organ and tissue in the body, resulting in various disorders. For example, alcohol-induced endocrine disruption can lead to stress intolerance, disturbed water balance, reproductive dysfunction, thyroid problems, immune abnormalities, diabetes, cardiovascular disease, certain cancers, bone disease, and psychological and behavioral disorders. The impact of alcohol on the endocrine system is so significant that among individuals aged 15-49 in England, alcohol is the leading cause of ill health, disability, and death.

Additionally, alcohol lacks nutritional value and can sabotage nutritional efforts by impairing nutrient absorption and damaging cells in the digestive tract. It is also important to note that abruptly stopping or cutting back on alcohol consumption can lead to alcohol withdrawal syndrome, with symptoms ranging from headaches and nausea to severe cases of seizures, delirium tremens, and even death. Therefore, it is recommended to exercise portion control, implement a balanced diet, and gradually reduce alcohol intake rather than quitting "cold turkey."

While the effects of alcohol on the endocrine system are concerning, it is important to understand that the impact of alcohol consumption can vary. Moderate drinking may not have drastic effects on hormone levels, but excessive and chronic consumption can severely disrupt the endocrine system and lead to a range of health issues. As always, it is essential to follow recommended intake guidelines and be mindful of the potential risks associated with alcohol consumption.

It negatively impacts sleep

Alcohol negatively impacts sleep quality. While alcohol is a depressant and may initially help you fall asleep, it disrupts the body's restorative or rapid eye movement (REM) sleep. Without sufficient REM sleep, you may experience daytime drowsiness, fatigue, and poor concentration. Studies indicate that moderate alcohol consumption (one or two drinks) does not seem to impair sleep patterns, but disturbed sleep can occur with excessive drinking.

Alcohol is a clear disruptor of the endocrine system, which can impact the body's communication signals between the nervous system and the immune system. These disruptions can be difficult to rebalance, and endocrine disruption can elevate stress levels and cause hormonal irregularities.

Additionally, alcohol withdrawal can also negatively impact sleep. According to the American Family Physician, about half of the people with alcohol use disorder who suddenly stop or cut back on alcohol will experience alcohol withdrawal syndrome, which can include symptoms such as headaches, elevated blood pressure, heart palpitations, nausea, tremors, and hallucinations. In severe cases, withdrawal can even lead to death.

To improve sleep quality and overall health, it is advisable to cut back on alcohol consumption. This can be done gradually to minimise withdrawal symptoms and give your body time to adjust. Improving sleep hygiene practices, such as maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and limiting screen time before bed, can also help enhance sleep quality.

It can cause poor food choices

Alcohol can cause poor food choices in several ways. Firstly, it impairs an individual's ability to make sound decisions, leading to the consumption of larger portions or less nutritious foods than one would typically choose. Alcohol also increases serotonin levels, a neurotransmitter that influences appetite, resulting in heightened hunger and food cravings.

Additionally, alcohol interferes with the body's ability to absorb and process nutrients. It damages the organs involved in digestion, absorption, and nutrient processing, particularly the liver, stomach, and intestines. This damage impairs nutrient absorption by reducing digestive enzymes and damaging the cells in the digestive tract. As a result, the body struggles to absorb essential nutrients, which can lead to deficiencies.

Furthermore, alcohol is often mixed with sugary drinks or consumed alongside food, increasing the overall kilojoule intake. A single can of soft drink mixed with two shots of whiskey, for example, can contain the same amount of energy as a small meal. Excessive alcohol consumption can also cause stomach and intestinal inflammation, further impairing the body's ability to absorb nutrients effectively.

The impact of alcohol on the endocrine system can also lead to poor food choices. Alcohol disrupts the body's communication signals between the nervous and immune systems, affecting hormone balance and elevating stress levels. This disruption can make it more challenging for individuals to make healthy food choices and maintain a balanced diet.

Finally, alcohol can negatively affect sleep patterns, particularly when consumed excessively. Disturbed sleep can lead to daytime drowsiness, fatigue, and poor concentration, all of which can impair one's ability to make healthy food choices and maintain self-control.

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