how to loss wight while still drinking vodka ?

How to lose weight while still drinking vodka Alcohol?

Overeating and/or drinking too much is one of the quickest ways to gain weight. This is primarily due to the unequal distribution of calories needed and provided for energy.

Although it's a little more involved than just calculating calories when we're talking about alcohol, I'll discuss that later. We'll explore how reducing our alcohol intake can help us lose weight below.

How Much Is Too Much

The USDA states that excessive alcohol use (men: 5 drinks per day; women: 4 drinks per day) may have adverse short- and long-term impacts (6). Alcoholism, liver disease, pancreatitis, cognitive problems, and cancer can all be brought on by excessive drinking. It also significantly impacts weight growth and, in some circumstances, obesity (5).

But not all booze is terrible! Drinking alcohol in moderation can be a fun way to unwind after a stressful week at work, spend time with family and friends, or just enjoy the pleasure of sampling different types of alcohol.

Whatever your motivation, it's a frequent fallacy that in order to lose weight, you have to give up everything you enjoy eating and drinking. That’s not true. Is it possible to lose weight without having to give up alcohol? Absolutely. However, we must acknowledge how alcohol can intrinsically lead to weight gain.

The Link Between Alcohol Metabolism and Weight Gain

We must comprehend how our bodies break down alcohol if we are to address the issue of weight gain brought on by alcohol usage. Alcohol's chemical name is ethanol. Our body must go through a number of processes in order to break down and eliminate ethanol. The ethanol molecule is broken down into smaller compounds known as metabolites by bodily chemicals called enzymes, which facilitates the body's processing of ethanol.

Some of the metabolites that are produced when ethanol is broken down might be hazardous to the body. Alcohol dehydrogenase (ADH), an enzyme, breaks down the majority of the ethanol in the liver into a substance called acetaldehyde. Acetaldehyde is a highly poisonous chemical that is also known to cause cancer.

Luckily, acetaldehyde usually has a short half-life; because quickly broken down into a less toxic compound called acetate by another enzyme: aldehyde dehydrogenase (ALDH). Acetate is then broken down, mainly in tissues other than the liver, into carbon dioxide and water (5).

ADH Cycle

Since ethanol metabolizes into a more harmful form, your body seeks to eliminate it as rapidly and effectively as possible to prevent harm. Although this is a fantastic protective mechanism for the body, it can lead to weight gain.

Your body will therefore use ethanol as its main source of energy before utilising lipids or carbohydrates. These excess macronutrients turn into lipids due to this occurrence. Once generated, these lipids have the potential to build up in the liver and cause "fatty liver" disease. These lipids can also travel through the bloodstream and build up into dangerous arterial plaque or change it into fat that is stored (7).

Maintaining a slight calorie restriction to induce a hypocaloric (or "under-calorie") state is another crucial phase in the weight loss process. Alcohol has a high-calorie density, with 7 calories per gram, higher than any other macronutrient (carbohydrates and protein have 4 calories per gram each, while fat has 9 calories per gram). Alcohol calories are regarded as "empty" calories since they have no nutritional benefit.

12 ounces of beer typically contain 5% alcohol and 98 calories, 5 ounces of wine typically include 12% alcohol and 120 calories, and 7 ounces of rum and cola typically contain 40% alcohol and 155 calories (6). We must also take into account the calories from any additional syrups or sweets used in the alcohol itself, such as chasers or mixers.

Additionally, research has demonstrated that alcohol decreases the leptin satiety hormone (4). This hormone is in charge of alerting our brain when we are satisfied. As a result, if we drink alcohol during a meal or when hunger strikes at the conclusion of a long night of drinking, we run the danger of overeating.

Tips for Drinking for Your Health

All things considered, if you choose to consume alcohol while trying to lose weight, you must do so in moderation. Having said that, a few drinks won't undo all your efforts toward your objectives. Regardless of your fitness objective, there is no need to entirely deprive yourself, especially if you are accustomed to drinking alcohol.

In order to help you succeed in your fitness goals while still enjoying the experience of moderate alcohol intake, I've included six sensible and cost-effective ideas. No matter if you want to lose weight or just stay in shape, these tips will help across the board:

Choose spirits over beer and liqueur

While liqueurs are typically sweetened with sugars or syrups, the majority of spirits (or liquor) contain very little sugar outside of the fermentation process. The majority of ordinary, craft, and IPA beers—outside of light beer—also have a high carbohydrate content.

The substantial amount of carbs in beer (except from light beer) and the added sweeteners in liqueurs both have the potential to significantly increase your metabolism and raise your blood sugar levels (which, done enough times, can cause diabetes).

Use fresh, lower-calorie ingredients

Herbal teas, coconut water, club soda, or seltzer water can be used in place of mixers such as juice from concentrate, soda, or sports drinks. Otherwise, choosing a drink straight or on the rocks is your best bet for avoiding added sugar and calories. Any cocktail can benefit from the addition of fresh herbs like lemon, lime, rosemary, cilantro, mint leaves, muddled berries, or even a touch of honey.

Don’t eat any later than 1 hour before consuming alcohol

Undigested macronutrients are more likely to be transformed into lipids once the body starts to break down alcohol than to be used as an energy source. Additionally, as was already noted, drinking alcohol inhibits the satiety hormone leptin, making you more likely to overeat.

Eat lean protein and veggies throughout the day

It's crucial to eat nutrient-dense foods the day before and after using alcohol because calories from alcohol have no nutritional value. Alcohol depletes electrolytes like sodium, potassium, and magnesium, whereas vegetables, especially green, cruciferous vegetables, are rich in vitamins and minerals (electrolytes are minerals).

A good, balanced diet is essential to achieving your daily nutritional requirements and maintaining good overall health.

Track both food and alcohol calories

It's fine to have a clear strategy for how many drinks to have before the evening gets going. By doing this, you can change how many calories you eat each day to get the calories you need to lose weight. The calories the day before and the day after consuming alcohol should also be taken into account and adjusted.

For instance, if you want to consume two 120-calorie glasses of wine on Friday and keep your weekly calorie budget, it could be simpler to cut 80 calories from Friday, Saturday, and Sunday rather than 240 calories from Friday. This will greatly improve the smoothness of the combination of alcohol and weight reduction.

Drink red wine

The presence of resveratrol, a potent antioxidant, in red wine is widely recognized. Because bees' social behavior is somewhat comparable to that of people, researchers from Arizona State University and Harvard Medical School examined the compound resveratrol on bees living in normal surroundings (unstressed) in one study.

According to the study, this substance increased honey bees' average longevity by 35.5%, and when given the choice, the bees ingested less sugar, which is their preferred food source (1).

Resveratrol was given to mice in high quantities, according to a different study that was published in the International Journal of Obesity, and the mice acquired 40% less weight than the control group. Although research on humans has not yet yielded comparable definitive results, resveratrol may have significant health benefits for us.

However, you would consume more of this antioxidant by eating fruits like berries, apples, and real grapes as opposed to only drinking red wine (2).

Alcohol and Weight Loss

Please note that the information above is meant to help people who can drink alcohol sensibly and moderately. If you want to reduce weight, you must be aware of your limits and balance your alcohol consumption. It's usually advisable to avoid alcohol altogether if you frequently consume large amounts of it.

However, quitting abruptly is never a smart idea, especially if you have an addiction. In this instance, it would be better to seek the assistance of a clinic that specializes in alcohol recovery. In the end, refraining from excessive alcohol consumption is crucial when trying to lose weight. Alcohol consumption generally has several detrimental short- and long-term health impacts. However, by drinking alcohol in moderation and adhering to the six suggestions I listed above, one can still make progress toward their fitness targets.

Select spirits over beer and liqueur; use fresh, low-calorie ingredients; skip meals within an hour of drinking alcohol; eat a lot of nutrient-dense vegetables and lean protein the day before and the day after consumption; track all of your calories, including alcohol; and, if you must drink, go for red wine. Here's to a sustainable and happy life because most individuals go into fitness to enjoy their lives even more than they already do! I wish you health!

Can I still drink alcohol and lose weight?

Of course! A calorie deficit is still important while trying to lose fat despite the fact that drinking does not always result in fat growth. It will be necessary to modify your food intake in accordance with the number of calories you consume in liquid form in order to maintain your calorie deficit.

Can I lose weight without quitting alcohol?

Alcohol is not, in general, a fattening substance. Consistently consuming too much food in comparison to your energy requirements leads to weight gain. You can lose weight without giving up alcohol as long as your entire diet leaves you with a calorie deficit.

Which alcohol is best for weight loss?

Red Wine

Light Beer

Dry Vermouth

Booze on the Rocks

Champagne