The holiday season brings together family, friends, good food and good drinks—including alcoholic drinks. I’m not here to tell you what to drink but there is some information you need to know about alcohol (as it relates to your health and fitness).
Consuming too much alcohol can cause you to gain body fat and weight. You need to know how your body responds to alcohol when you take a drink.
First, one gram of alcohol provides 7 calories (almost double the amount provided by carbohydrates—4 cal/g and protein—4 cal/g). Only fat (9 cal/g) provides more calories than alcohol. So, when you are planning your food and drink consumption, don't forget the calories from alcohol.
Remember, consuming more calories than you burn (caloric surplus) will put the weight on your body. If you want to lose weight, create a caloric deficit (burn more calories than you consume). Its not a complicated process. Just watch what and how much you eat and exercise regularly.
When you take a drink of alcohol, your body converts a small amount of it into fat and the rest is converted (by the liver) into a substance called acetate. This acetate is then quickly released into the bloodstream and used as the body's main source of energy. So, your body is using the acetate as energy instead of the stored fat in your body. The more you drink, the more fat your body will store.
Many times, this extra body fat is belly fat. Belly fat has been associated with contributing to such diseases as cancer. Belly fat causes other health problems -- such as damage to blood vessels and it has been implicated in the development of coronary artery disease and Metabolic Syndrome. That is why personal trainers and health professionals always measure body fat with a special emphasis placed on your belly fat!
Added to this problem is the fact that alcohol consumption can increase your appetite. Researchers from Denmark found that a group ate more when they were served beer or wine and they ate less when served a soft drink. Just think of all the high-calorie meals served with alcohol at a place like a restaurant!
One more thing: too much alcohol consumption can decrease your testosterone production. Decreased testosterone levels have a negative effect on muscle building. If you are trying to tone up your body by building muscle and burning fat, drinking too much alcohol will hinder your goals.
If you choose to drink alcohol, one or two drinks once a week probably won't affect your weight loss and fat loss. But, if you consume several alcoholic drinks a day, your body is storing excess body fat. You will have a tough time keeping or achieving that lean and toned body you want, especially if you are eating more when you drink! Drinking water and unsweetened drinks will help you reach your goals sooner.
Eat, drink and be merry this holiday season--and count your calories!
Mark Dilworth, Certified Personal Trainer
Her Fitness Hut http://herfitnesshut.com