Holiday Series: Part 1
It’s unbelievable that we are approaching the holidays! I don’t know about you, but I feel this year has flown by. As we are finishing out the month of October and headed into the holiday season, I often start asking my clients about their goals for this season and what support I can offer to help guide them through all the celebrations and yummy holiday foods that surround these events.
In hopes of helping you I have decided to do a three-part holiday series to help you get through the holidays, maintain focus on your goals, and set yourself up for a great start into 2023 (wow that’s crazy)!
This month I will touch on alcohol, which is common around celebrations. In November I will address how to better navigate holiday parties/events so that you can still enjoy some of those holiday treats without killing progress toward your goals. Finally, in December I will address preparing for the new year and ensuring you maintain that positive growth mindset for an improved you.
So let’s get this started!
CHEERS! The Effects of Alcohol on Weight Loss and Muscle Growth Goals
For many people, there is nothing like de-stressing from the workday with a glass or two of wine or attending a happy hour with friends. However, when this becomes a regular habit, it can inhibit your goals toward weight loss and muscle growth. Many of my clients struggle to omit this habit…and I’ll tell you, I’ve been there! I love wine…and for a while it took me a bit to kick the habit of relaxing with a glass of wine each night after work. But knowing it would interfere with my goals, I decided to change this habit.
So, let’s talk about the many ways alcohol can stall progress toward your goals.
Yes, there are some positives to enjoying a glass of wine here and there…however the negatives of regular alcohol intake far outweigh these positives. First, alcohol can decrease metabolism as the body actually treats alcohol like a toxin, meaning it attempts to process the alcohol first to rid it from the body. This means the processing of carbs and fatty acids is essentially put on pause. Second, alcohol has zero nutritional value, which is why it is often termed “empty calories”. Third, aside from the actual alcohol content, drinks can include extra sugar and chemicals. These can include dyes and sugar substitutes that can negatively affect your digestive tract and increase the calorie content.
A few things to keep in mind…
Alcohol has an effect on your eating and plays a role in increasing your overall caloric intake. Have you ever been sitting down for happy hour, drinking margaritas and munching on chips and salsa? Before you know it…you're on your second or third basket of chips and still digging in. Research has also shown that those who drink a glass of wine at lunch will consume on average 200 more calories/day, compared to those who did not. That’s on top of the 100-200 calories in your alcoholic beverage. It can add up quickly and thwart progress toward your goals.
Studies have also suggested that alcohol has an effect on your hormones that influence your appetite and satiety level. For example, alcohol may inhibit the hormones that suppress your appetite (leptin) and inhibit food intake (GLP-1), as just mentioned in the research above. Some studies have also suggested alcohol can affect the neurons within your hypothalamus (a gland in your brain responsible for hormone regulation). This, also, can cause an overall increase in your appetite.
Further research into the effects of alcohol on hormones shows that alcohol can also play a role in increasing cortisol levels, your body’s stress hormone. This can increase inflammation, lead to water retention, and inhibit growth hormone, making it difficult to build muscle, and of course, lose weight.
In the grand scheme of things, it is okay to have an occasional drink. In fact, I do allow my lifestyle clients one glass of wine per week, with their free meal. Having one glass of wine per week will not reverse all your hard work. However, if you find yourself attending a holiday party or other celebratory event and you indulge in several drinks, or find yourself binge drinking during happy hour, you can essentially put all your hard work on pause for the week and you will likely find yourself with increased water retention, dehydration, less restful sleep affecting recovery, and a bigger number on the scale. In regard to muscle growth, growth hormone is typically highest at the beginning of sleep. Alcohol tends to interrupt REM, in turn affecting your overall recovery and even straining the immune system. This, in addition to the increased calories associated with drinking, can contribute to a longer recovery period in relation to body composition and the number on the scale. Overall, it’s just not the most beneficial when you have weight loss and muscle growth goals, which require diet consistency.
Let’s get to the point.
I could bore you with more research related to alcohol…I know, such a downer...but I'm sure you get what I’m trying to convey. Ultimately if you are looking for a lifestyle change, inclusive of a change in body composition, alcohol is just not your friend. I’ve had my fair share of clients that do struggle with this. But when you are making a true lifestyle change, you must look at the habits that do not serve your goals and decide what your priority is. One thing I often have my clients reflect on is the actual occasion in which alcohol is being served. I ask them to think about the purpose of the occasion or gathering. Most generally it is to celebrate someone/something, catch up with friends/loved ones, or just spend time together. I can argue that the majority of the time, the gatherings that include alcohol are not for the sole purpose of drinking. However, some people do feel “left out” when it comes to social gatherings which include alcohol. In this case, this is where we talk about alternatives (besides water).
The world of mocktails…Shirley Temple anyone?
For those in fear of feeling left out, not part of the gang, or want to enjoy something other than water, I suggest a mocktail. However, a word of caution, these can be loaded with sugar as well, so choose wisely and drink in moderation. Typically my personal go-to is pellegrino sparkling water and several fresh limes. Very simple and refreshing. But if that’s not your thing, consider these other alternatives:
Clue soda, tonic water or spring water with fresh fruit
Sparkling juice
Flavored iced teas (hibiscus is a good one)
Arnold Palmer (iced tea and lemonade)
Sundowner (white grape juice, sparkling cider and mint)
Virgin Mojito (fresh lime juice, mint leaves, honey syrup and club soda)
Virgin Mary (tomato juice, lemon juice and seasonings)
Remember the intention of the gathering and plan ahead.
As I previously mentioned, a glass of wine here or there won’t kill your progress. What is most important as we approach the holiday parties/events is to be mindful, plan ahead, and generally just stick to an occasional glass of wine, or one small drink. Keep your focus on the reason for the gathering and enjoy your family/friends and remember those goals!