{"id":5026,"date":"2019-10-20T15:02:01","date_gmt":"2019-10-20T22:02:01","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=5026"},"modified":"2021-01-21T12:13:00","modified_gmt":"2021-01-21T19:13:00","slug":"does-alcohol-make-you-fat","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/does-alcohol-make-you-fat\/","title":{"rendered":"Should I Cut Out Alcohol to Get Rid of Fat?\ufeff"},"content":{"rendered":"\r\n<p>First, I\u2019ll toast you to a good question here. (I\u2019m drinking green tea right now, but feel free to have a sip of whatever you wish.) When people ask &#8220;does alcohol make you fat,&#8221; or &#8220;should I stop drinking to lose weight,&#8221; the answer is complex, but can be summed up with:<\/p>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong>No, you don\u2019t have to ditch alcohol to lose fat&#8230;<\/strong><\/li>\r\n<li><strong>BUT, if you do cut out drinking, it might help.<\/strong><\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<h2>Alcohol And Weight Loss: It&#8217;s Complicated<\/h2>\r\n<p>Let\u2019s start with the first point here. From a metabolic perspective, alcohol and your body have a weird relationship. There\u2019s actually been a lot of research into it over the years because it\u2019s so surprising.<\/p>\r\n\r\n\r\n\r\n<p>Numerous studies, both<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21790610\"> observational<\/a> and in<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/6736783\"> controlled<\/a> settings, have shown that people can consume light to moderate amounts of alcohol and not necessarily gain weight. (Moderate drinking is defined as<a href=\"https:\/\/www.cdc.gov\/alcohol\/faqs.htm#moderate\"> 1 drink a day for women and no more than 2 drinks a day for men<\/a>.)<\/p>\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-5106 size-full\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/alcohol_standard_drink-e1563229314738.png\" alt=\"An infographic showing what one standard alcoholic drink looks like\" width=\"1920\" height=\"1532\" \/><\/p>\r\n\r\n\r\n\r\n<p>Part of this may be due to alcohol\u2019s unique effect on the body. Your body<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3484320\/\"> can\u2019t store alcohol<\/a> and the<a href=\"https:\/\/medlineplus.gov\/ency\/patientinstructions\/000889.htm\"> 7 calories per gram<\/a> it delivers. (Yup, it does have calories &#8212; more per gram than carbs and protein, but less than fat.) So instead the body fast-tracks that booze through your system.<\/p>\r\n<p>Additionally, a high percentage of calories from alcohol get burned up by your metabolism through a process called the thermic effect of food (TEF). The thermic effect of alcohol is about 22.5%, which puts it on par with protein (which has a TEF of 25-30%) and well ahead of carbs (6-8%) and fat (2-3%).<\/p>\r\n\r\n\r\n\r\n<p>All of which is to say: Alcohol on it\u2019s own won\u2019t necessarily make or break your weight loss goals.<\/p>\r\n<p>&#8220;If you enjoy a few drinks during the week, it is still possible to have a highly successful fat loss journey,\u201d says Born Fitness Head Nutrition Coach <a href=\"https:\/\/www.instagram.com\/natalie_sabin\/\">Natalie Sabin<\/a>.<\/p>\r\n\r\n\r\n\r\n<p>Now for the <em>but\u2026<\/em><\/p>\r\n\r\n\r\n\r\n<h2>Why Alcohol\u00a0<em>Might\u00a0<\/em>Make You Fat<\/h2>\r\n<p>Just because your body doesn&#8217;t store alcohol\u2019s calories, it doesn\u2019t mean you (and your fat cells) get off scot-free.<\/p>\r\n\r\n\r\n\r\n<p>When your body is processing those calories from all those hoppy IPAs, or just one more glass of wine, they take the place of other calories you <em>could<\/em> be burning &#8212; like the bacon double cheeseburger you had on the way home from the bar. With beer calories taking its place in the metabolic line, the burger\u2019s calories become part of you (and your belly).<\/p>\r\n\r\n\r\n\r\n<p>In fact, some research would lead you to believe that the problem isn\u2019t necessarily the alcohol itself. It\u2019s what can come along with drinking. You know, like nachos. Or two dozen wings. Or a box of Totino\u2019s Pizza Rolls if it\u2019s 2 a.m. and you\u2019re in college.<\/p>\r\n<p>\u201cMany folks who drink alcohol also have a tendency to eat more,\u201d Sabin says.<\/p>\r\n<p>A review published in <em>Physiology &amp; Behavior <\/em>backs her up on this. It found that, sure enough,<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20096714\"> drinking before or during a meal tends to increase food intake<\/a>.<\/p>\r\n\r\n\r\n\r\n<p>Also, note that even though your body can\u2019t store alcohol, it can (and does) store the calories mixed with it &#8212; like the<a href=\"https:\/\/www.today.com\/health\/eat-not-worst-summer-drinks-1C9382186\"> 83g of sugar<\/a> in a frozen margarita.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><strong>So What Should You Do?<\/strong><\/h2>\r\n\r\n\r\n\r\n<p><strong>1. Examine how much you\u2019re drinking currently. <\/strong>For some this can be very eye-opening on it\u2019s own. You might see that the \u201cbeer or two\u201d you have \u201cnow and then\u201d is actually \u201ca couple drinks every night, plus about a dozen on the weekend.\u201d Remember, the studies mentioned previously involved light to moderate drinking &#8212; i.e. one drink per day for women, two for men. Drinking more than that is conclusively <em>not <\/em>good. Heavier drinking <em>is <\/em>associated with<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4338356\/\"> weight gain<\/a> and<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19550430\"> increased waist circumference<\/a>, as well as poor health. Excessive alcohol consumption is the<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24582196\/\"> third-leading cause of premature death<\/a> in the U.S. If your drinking exceeds that one to two drinks per day guideline, then yeah, cutting back (or going dry) likely will help you lose fat.<\/p>\r\n\r\n\r\n\r\n<p><strong>2. Pay attention to <\/strong><strong><em>what else<\/em><\/strong><strong> you do when you drink.<\/strong> If your occasional cocktail with friends is just that &#8212; a cocktail &#8212; then the caloric load probably isn\u2019t all that significant. But if your drinks seem to come with a late night pizza chaser, you might have an issue on your hands. Here again, cutting out drinks might help your fat loss.<\/p>\r\n\r\n\r\n\r\n<p><strong>3. Let\u2019s say your drinking (and appetite) is under control, but you still aren\u2019t losing fat. <\/strong>And let\u2019s say your drink-per-day is a must-have. If that\u2019s the case, you could try and offset the calories by trimming elsewhere. For example, a glass of wine is around 120 calories. A typical beer is about 150 calories (although those heavier microbrews that are so popular nowadays can be double that). Cut out 30 to 40g of carbs from somewhere else, and pay attention to any changes. \u201cRemember, to get rid of fat you need to create a calorie deficit,\u201d Sabin says. \u201cThat means burn more calories than you are consuming &#8212; whether that\u2019s eating OR drinking.\u201d<\/p>\r\n<h3><em><strong>READ MORE<\/strong><\/em><\/h3>\r\n<p><a href=\"https:\/\/www.bornfitness.com\/4-reasons-youre-not-getting-stronger\/\">Why Am I Not Getting Stronger<\/a><\/p>\r\n<p><a href=\"https:\/\/www.bornfitness.com\/why-you-gain-weight-on-diets\/\">Why Did I Gain Weight On My Diet<\/a><\/p>\r\n<p><a href=\"https:\/\/www.bornfitness.com\/4-week-fat-loss-lies\/\">4 Week Fat Loss Transformation<\/a><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>The relationship between alcohol and weight loss is complicated. Here, we break down and offer suggestions on how to manage that relationship.<\/p>\n","protected":false},"author":17,"featured_media":5103,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58],"tags":[988,9,720,360],"class_list":["post-5026","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-alcohol","tag-diet","tag-fat-loss","tag-fat-loss-diets"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Should I Cut Out Alcohol to Get Rid of Fat?\ufeff<\/title>\n<meta name=\"description\" content=\"The relationship between alcohol and weight loss is complicated. 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