How to decrease body fat by being sensible around alcohol

Alcohol increases the % of fat on your body.

Drinking alcohol is a habit. Think Back. It did not aways feature in our homes.

If alcohol has become a weekly feature in your household, challenge it’s right to be present. If you are waking up full of guilt, regret and asking yourself “Why did I do that to myself?”, it is time to get firm with alcohol.

Alcohol is perfect for special events and nights out. Our liver is not designed to deal with it on a daily basis, especially if we have other stressors in our life. It does not improve coping skills. It adds lbs and dramatically slows weight-loss. It increases anxiety and makes both men and women look old. Ask yourself, is it serving you?

Try this 4 step approach

Stage 1: Eliminate alcohol Monday to Friday inclusive. Try this for 3 weeks in a row.

Stage 2: Continue with stage 1 and now set a limit to the number of drinks across a weekend e.g. a max of 3 drinks on Saturday and 1 on Sunday with dinner

Stage 3: The challenge. Try 1 month alcohol free. You can do it.

Stage 4: Diarise your upcoming events. Enjoy alcohol at appropriate events – e.g. business launch, deal win/closure, wedding, party etc.  and keep regular day-to-day living alcohol free

Top Tip: Replace alcohol with enjoyable exercise involving friends at gym sessions, park runs etc. Exercise reduces stress hormones and makes you feel good, not anxious.

Here are the published safe levels of alcohol intake per week

Men :17 standard drinks               Women: 11 standard drinks

one standard drink is : 1/2 pint lager/cider, or 100ml wine or 35.5ml spirit.

To be more exact :    One standard drink is 10ml pure alcohol.  It takes 1 hour to clear 15ml.

How alcohol works                    

The brain transmits messages along our nerves and it uses brain chemicals (serotonin, GABA, adrenaline, dopamine, endorphins) which affect how we   feel, happy or sad etc. It  uses electrical signals to move our muscles. The  message is transmitted from one nerve end to another across little gaps between the nerves that have fluid (synapse). Alcohol dissolves into the fluid here and affects the transmission, both chemically and electrically. Alcohol affects our feelings and our muscles.

Craig C. Freudenrich, Ph.D. 

Binge = > 6 drinks in a short period of time.

Blood Alcohol Concentration (BAC) can be measured using breathalyzer or blood test

STAGES OF INEBRIATION – Where are you reached?

Euphoria  (BAC = 0.03 to 0.12%)

more self-confident, attention span shortens, flushed,  judgement not as good, say the first thought that comes to mind, trouble with fine movements

Excitement (BAC = 0.09 to 0.25%)

Trouble understanding or remembering, slow reaction, uncoordinated, loss of balance, blurred vision, trouble sensing things (hearing, tasting, etc.).

Confusion (BAC = 0.18 to 0.30 %)

Dizziness, staggering, highly emotional — aggressive, withdrawn or overly affectionate, slurred speech, not feel pain as readily with surprise bruises the day after

Stupor (BAC = 0.25 to 0.4%)

cannot stand, can barely move, may vomit.

to Coma ( BAC= 0.35 to 0.50% ) to Death (BAC > 0.50%)

Know your Facts

Drinking pure alcohol (ethanol) would kill us therefore alcohol is diluted.

  • Food slows alcohol absorption into the blood.
  • Carbonation (fizzy drink) speeds it up
  • The higher the content of alcohol the faster the absorption into blood.
  • Men tend to have more muscle and less fat than women. Muscle tissue has more water than fat tissue therefore alcohol will be diluted more in a man than in a woman. Alcohol does not dissolve in fat. A woman will feel the effects of alcohol sooner than a man will.
  •  It takes the body about 1 hour to clear 15ml of alcohol. A glass of wine 175ml @ 12% alcohol is 21ml of alcohol which will take 1.5 hours to eliminate from the body.

I wrote this 8 years ago and on reading it today, it again surprised me how dangerous alcohol is to human health and yet it is so widely available, affordable and enjoyable! The article leaves me with a strong feeling of needing to be cautious, especially in the present pandemic (Covid-19) when stress levels are high. Everyone who drinks alcohol needs to remain cautious about it.

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