4 Tips for Drinking in Moderation When Trying to Lose Weight
4 Tips for Drinking in Moderation When Trying to Lose Weight
The Sober Curious movement has gained popularity, but it’s essential to understand that the percentage of people who drink alcohol has remained relatively steady over time. In the United States, about 63% of the population consumes alcohol, according to a 2022 Gallup poll. If you’re part of this majority and enjoy drinking, you may wonder how it fits into your weight loss journey. While it’s true that consuming alcohol can make weight loss more challenging, drinking in moderation doesn’t have to derail your progress.
Alcohol Moderation Tips
To find a healthy balance between drinking and losing weight, follow these expert-recommended strategies:
1. Stick to Recommended Serving Sizes
When socializing or drinking at a bar, it’s easy to lose track of how much you’re consuming. To avoid overdoing it, commit to a pre-set maximum. "Stick to one drink (for women) and two drinks (for men), max," recommends Danielle VenHuizen, RD, of Food Sense Nutrition in Seattle. "Just reducing the quantity alone can make a big impact on overall calorie intake."
Use smaller glassware or a measuring cup to ensure you’re sticking to official serving sizes. One serving of beer is 12 ounces, a serving of wine is 5 ounces, and a serving of spirits is 1.5 ounces.
2. Save It for Special Occasions
Events like weddings, holidays, and vacations deserve a little something special. If you’re used to celebrating occasions with alcohol, you don’t have to stop just because you’re pursuing weight loss. However, it can be helpful to think of alcohol as something you do for festivities, not every day. When you do celebrate, keep parameters in place for how much you consume.
3. Make Your Drink Your Indulgence
When dining out, we’re often faced with a barrage of food and drink options. Try making an alcoholic beverage your "plus one." In other words, choose a drink but not other extras like an appetizer or a post-meal slice of cheesecake.
Remember, it’s never wise to save up calories or skip meals so you can drink more at happy hour. "Stop the mentality of ‘banking’ calories for alcohol," advises Mandy Enright, RDN. "Don’t starve yourself all day so you can splurge your calories on alcohol later. This is a surefire way to set yourself up for a binge-fest."
4. Choose Low-Calorie Options
Drink smarter, not harder, by choosing boozy drinks made with reduced calories and carbs. Look for light beers, wine, and spirits, and consider using zero-proof mixers. "Lower-calorie mixer options include seltzer (or soda water), citrus juice (such as a squeeze of fresh lemon or lime juice), and diet or no-sugar-added sodas," says Enright.
Why Drinking While Dieting Is Tough
It’s not hard to see why drinking and dieting aren’t known for being simpatico. Straight alcohol contains 7 calories per gram, an amount that’s often compounded by extra calories and carbs from syrups, mixers, hops in beer, and/or naturally occurring sugars in wine grapes. All told, alcoholic beverages come with a high calorie "cost." One 12-ounce serving of beer contains about 150 calories, and a 5-ounce glass of wine has about 125 calories.
While these drinks may make us feel nice and relaxed, they don’t tend to give us feelings of fullness. Research has found that chewing is part of what triggers satiety, and because beverages of any kind don’t need to be chewed, we don’t feel as full after drinking as we do after eating a meal. Plus, alcoholic drinks usually don’t contain much nutrition besides calories and carbs, making them a classic "empty calorie" beverage.
The Wrap-Up
It’s not impossible to lose weight while continuing to (moderately!) enjoy alcohol. Stick to the strategies above for aligning your intake with your weight loss target. As you limit your drinking, you may savor each glass even more.
Conclusion
Drinking in moderation can be a part of a healthy weight loss journey. By following these tips, you can enjoy your favorite beverages while still reaching your weight loss goals. Remember to prioritize portion control, choose low-calorie options, and make your drink your indulgence. With a little planning and discipline, you can have your cake and drink it too – in moderation, of course!
FAQs
Q: How much is too much when it comes to drinking and weight loss?
A: Aim for one drink (for women) and two drinks (for men) per occasion. Stick to official serving sizes and pace yourself to avoid overdoing it.
Q: Can I still lose weight if I drink occasionally?
A: Yes, but it’s essential to be mindful of your overall calorie intake and make healthier choices most of the time. Consider choosing low-calorie options and limiting your drinking to special occasions.
Q: Will I gain weight if I drink too much?
A: Yes, excessive drinking can lead to consuming more calories than you burn, which can hinder weight loss efforts. Make sure to prioritize portion control and healthy eating habits.
Q: Can I drink on a diet?
A: Yes, but it’s essential to do so in moderation. Choose low-calorie options, pace yourself, and make healthier choices most of the time.