According to Alcohol Problems and Solutions, research indicates that calories themselves in alcohol may not contribute to weight gain. However, regular excessive drinking results in a string of unhealthy habits that will increase weight. Drinking inhibits self-control when it comes to food choices and portions, and causes cravings for greasy and processed foods. The day after a night of drinking will leave you feeling sluggish, sedentary and more likely to continue unhealthy eating to combat the hung-over feeling. If you are drinking several nights a week, these behaviors can become a pattern, and weight gain can occur quickly. Reducing or eliminating alcoholic beverages, exploring after-work hobbies and making some exercise and nutrition changes can dramatically aid weight loss.
Step 1
Remove alcohol from your home. It can be too easy to come home from work and have a few drinks. Replace the beer in the fridge with nutritious foods so alcohol is not as accessible.
Step 2
Explore hobbies after work. Having a regular hobby gives you an alternative to happy hour or going home to watch television and drink beer. Hobbies or activities that you can do with a friend and meet new people permit you to keep a social life, minus the alcohol. Try active hobbies such as indoor rock climbing, yoga or golf, or something else that interests you such as a book club, knitting or cooking class.
Step 3
Limit drinks when you go out. According to the American Heart Association, cutting back on drinks can decrease the risk of cardiovascular disease. Moderate drinking--no more than two drinks a day for men and one drink a day for women--has been liked to heart health. Learning how to set limits and commit to these limits will help with weight loss and overall health.
Step 4
Begin a regular exercise program. Cutting back on alcohol consumption is one way to lose weight, but exercise is necessary, too. The U.S. Physical Activity Guidelines recommends at least 2.5 hours of aerobic activity a week and strength training an additional two days a week. Meeting a friend or trainer to work out will help keep you track and serve as an alternative commitment to after-work happy hour.
Step 5
Incorporate nutritious foods into your diet. Regular excessive drinking can lead to an unhealthy diet because of the greasy, high fat and processed foods that you crave. Focus on whole foods such as vegetable, fruits and grains as described in the USDA's MyPyramid. It may not be easy at first, but healthy eating will leave you feeling better and more energetic.
Tips and Warnings
- Prepare yourself for some pressure from friends and the possibility of slip-ups. It may be difficult for friends to get used to new lifestyle habits that may not be the same as their own. Show commitment, and friends will learn to respect your healthy decisions.
- If you find that it is really difficult to reduce or eliminate alcohol consumption, it may be time to seek professional help. Alcohol is an addictive substance and can be harmful if abused. Professionals can help you quit and recover.
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