Before we get into that, I want to share my weight loss update for 2019. This year, on January 1st, my starting weight was 192, and my body fat was at 25.1%. As of this week, my weight is up to 164.0 and my body fat is around 22. Down to the final 10 pounds!
Weekly Accomplishments:
Ran over 13 miles for my long run
Only had beer twice
Hit 1000 listens on the podcast! Thank You!This week’s schedule was tough, made for a rough week to build my habits
Still reading Atomic Habits: An Easy & Proven Way To Build Good Habits and Break Old Ones
In today’s episode, I cover these 3 topics
What are the effects of alcohol on weight loss
What are the alternatives?
What are some low point drinks that I can have on weight watchers?How to manage alcohol consumption on Weight Watchers.
How does alcohol affect weight loss?
Calories
When you drink your body focuses on breaking down alcohol and not the other calories you consume
Increase in Appetite
Dehydration
Lower’s your testosterone level (lean muscle mass)
Lack of discipline (bad decisions)
When you are in weight loss mode, it doesn't take much to “hit you”
Hangovers aren't good for exerciseBottom Line, Alcohol has empty calories, it changes the way your body (metabolism) functions, and it lowers your inhibitions, so you’re more likely to eat unhealthy foods.
Great article on 8 ways alcohol affects weight loss
https://www.healthline.com/health/alcohol-and-weight-loss#best-alcohol-to-drink
What are the alternatives or how can I mitigate the effects of alcohol?
Order a “Soda with a Lime”
Set a goal weight to earn a drink
Order water before your meal and order a drink with your dinner
Drink 1:1 with waterWhat are the best options if I am going to drink?
Note, the points will not be 1:1, they go up exponentially as you have more.
Wine - 5 Points
Liquor (without the mixers) - Brandy, Gin, Rum, Scotch, Tequilla, Vodka, Whisky 3 points
Easy on the mixers and diet soda
Light Beer like Mich UltraWeight Watchers Happy Hour Survival Guide -
https://www.weightwatchers.com/us/article/your-healthy-happy-hour-survival-guide
Action Items
As always be prepared before you put yourself into a situation where you will make a bad call
Try to limit your intake of alcohol
If you do decide to drink, choose your best option based on your taste! This has been Episode 16 of Fit For The Road, recorded on April 28th, 2019 and published April 29th, 2019, for show notes visit fitfortheroad.co. Also, special thanks to Ryan of Painless Audio for the production of today's episode.
Hopefully, this episode helped you get some tips about getting in the right mindset and finding discipline in your life. Also, if you are looking to sign up for Weight Watchers, click this link for a free month!
