ALCOHOL: A SOLUTION, A SOCIAL NORM, OR A SETBACK?

OK, so let’s rewind back to younger Natasha in her early 20s; free of responsibility, a free spirit and always up for partying every Friday or Saturday (sometimes both!) Gosh, the hangovers on the Sunday mornings: the cravings for a nice apple sausage sandwich with splatters of HP Fruity just past midday and the extreme tiredness come Sunday afternoon from the late night before (or even from the all nighter!) When you’re young and carefree you never think twice, do you? It’s only when you have responsibilities, you get older (and more tired) that sometimes you have to think twice as the consequences of a hangover somehow catchup with you. When I reflect on my younger years, I could never outdrink my younger self now, that’s for sure. Call me boring, but if I still had that life of binge drinking and sleepless nights every week, I certainly wouldn’t be able to be ready for my 6am clients, last until 9pm when I finish an evening shift or even train as hard and as well as I do now. I have come to the realisation that as much as I look back on those days with great fondness, it just would not fit into the lifestyle I have now.

It’s unsurprising that alcohol is a common setback for many who are struggling to reach their fat loss goal. I do believe a reason for this could be because by drinking the calories it may not seem as much of an indulgence as say eating a large pizza, plus it is much easier to do. A lot of us drink socially and while there is nothing wrong with that whatsoever, it only becomes a problem when it becomes too frequent, too excessive and starts impacting your health and your lifestyle-not to mention that reliance on it can lead you down an even darker path.

WOULD YOU RATHER? SOME FOOD EQUIVALENTS

Just to put it in perspective, it is only when you educate yourself on calories do you come to realise the food equivalent to your beverage. It may even make you think twice.

· A glass of red wine (250ml): a whopping 228 calories= a jam doughnut

· Woo Woo cocktail 197 calories=1 apple with a tbsp peanut butter

· A pint of beer 208 calories= 2 slices of Kingsmill bread with over a tsp of honey

· White Russian 500cals=my lunch today which was x2 turkey burgers, side of veg of broccoli, kale and peas, 2 Dairylea cheese slices, 25g of ketchup and 60g coconut rice

· Kopparburg Cider (strawberry and kiwi flavour) 330cals= 40g oats with 30g Marshmallow Fluff and 27g of Honey and Cocoa Chocolate spread

BEST DRINKS TO HAVE WHEN DIETING

So, if you’re not wanting to compromise your social life or ditch alcohol altogether, these are probably the best drinks with the lowest calories. So, it may be an idea to only stick with 1 or 2 drinks on a night out IF you’re wanting to persevere with your fat loss goal.

· Vodka and Soda=96 calories

· Mojito with NO syrup= 100 calories

· Kombucha and Vodka=90 calories

· Sparkling water with lime or lemon= 0 calories

· Diet sodas any-0-2 calories

· A glass of Prosecco, white wine or champagne (all similar calories) 86 calories

· Low alcohol beer=approx. 37 calories

· Opt for anything alcohol free. Most 0% alcohol free beer is approx. 70-80 calories

SOMETHING TO KEEP HANGING OVER YOUR HEAD

If you are someone that can’t go a week or two without alcohol, then maybe there could be a fraction of reliance going on there. If you are someone that definitely has more than a couple of units weekly then it could be impacting your health, even if you don’t have a weight management issue-remember health is what goes on internally in your body, not just aesthetically. Even with certain clients that still wish to keep it in their fat loss plan, the key is to MINIMISE.

BY MINIMISING YOU WILL

· Have better sleep and wake up refreshed

· Have more energy throughout the day

· Better skin

· Better mood

· Improve body’s ability to fight infections

· Better judgement and behaviour

BUT HOW DO I MINIMISE MY INTAKE?

· Remind yourself why you are doing it

· Before you drink, decide how much you’re going to drink

· Choose lower calorie options listed above

· Set a budget of how much you will spend on alcohol

· Let friends and family know you’re cutting down so you have their full support

· Minimise it gradually over time-set realistic goals, DON’T set yourself up for failure.

· Seek help if you can’t do it by yourself-especially if you feel you can’t cut it out or cut down.

Lastly, alcohol is a social norm, but should NEVER impact your health, be a solution to your problems or a setback in your life. Drink responsibly.

Need accountability to minimise, or cut it out? DM me @natashakostalas to get started.