Is Alcohol Hindering Your Progress?

Is Alcohol Hindering Your Progress?

If you're aiming for significant fitness goals and want to see results quickly, it's crucial to be mindful of everything you consume.

While the importance of balanced food choices within your calorie and nutrition targets is well-known, it's easy to overlook the hidden liquid calories that can accumulate and sabotage your progress over time.

The good news? You can still make excellent progress towards your goals while enjoying your favorite alcoholic beverages.

Like all good things, it’s about balance (but not the kind where you’re double-fisting two glasses of wine).

Keep reading for tips on how to drink smarter, avoid hangovers, and save calories on a night out.

The 4th Macro

Many people mistakenly believe that low or no carb drinks have no calories. Unfortunately, that's not true.

Even though vodka might look like water and doesn’t contain carbs, protein, or fat, it still has calories. A standard 30ml shot of vodka contains 62 calories.

Did you know that alcohol molecules contain calories? Alcohol provides almost twice as much energy per gram as protein or carbs.

Here's a refresher on your macro knowledge:

  • 1g of carbs = 4 calories

  • 1g of protein = 4 calories

  • 1g of fat = 9 calories

  • 1g of alcohol = 7 calories

Tips to Cut Down Your Liquid Calories

1. Spritz It Up

Mix half a glass of white wine with soda water to make a spritzer. This halves the calories, makes your drink last longer, and provides extra hydration to prevent a hangover.

  • 100ml glass of dry white wine = 74 calories

  • 50ml white wine + 50ml soda water = 37 calories

Calories saved per drink: 37

2. Make a Lighter Choice

Switch to a low-carb version of your favorite beer or cider, and choose zero-sugar soft drink options for your mixers.

  • Corona Extra = 148 calories / 14.2g carbs

  • Corona Light = 99 calories / 4.8g carbs

Calories saved per drink: 49

  • Regular Coke and Vodka = 167 calories

  • Diet Coke and Vodka = 62 calories

Calories saved per drink: 105

3. Watch Your Pour

A standard glass of wine is 100ml, but it's easy to pour more without realizing it. Restaurant servings are often 150ml, so be mindful if you're watching your intake.

  • 100ml glass of red wine = 77 calories

  • Generous pour of red wine = 154 calories

Calories saved per drink: 77

4. Sip Smart

Cocktails can have significantly more calories than standard mixed drinks. Check the menu to see how your drink measures up.

  • 1 Pina Colada = 580 calories

  • 9 Vodka Sodas = 558 calories

5. Plan Your Drinks

It's easy to lose track of drinks when having fun. Set a plan for how many drinks you'll have and space them out. Drinking water between each drink helps keep you hydrated and you'll thank yourself the next morning.

The Sneaky Calories

Consider the extra calories you might consume with alcohol. Lowered inhibitions make you more likely to graze on party platters, say yes to late-night takeout, or crave greasy hangover meals.

While we're not saying no to a cheeseburger at the end of the night, indulging these cravings every time can seriously set back your progress if you're working towards specific goals.

Hang Up That Hangover

The best way to avoid a hangover is to prevent one. Plan ahead by checking menu options or eating a balanced meal before you go out.

A good pre-drinking meal includes protein, carbs, and healthy fats to slow alcohol absorption. Also, stock your kitchen with nutritious whole foods for the next day.

Greasy foods can worsen an upset stomach, so it's best to skip the double-bacon burger. Since alcohol is a diuretic, drink plenty of water throughout the night and the next day. A sports drink with electrolytes can help rehydrate.

A workout might be the last thing you want to do after a big night, but a solid sweat session and endorphin boost can work wonders!

Enjoy Responsibly

So there’s the lowdown on liquid calories. Enjoy your alcoholic beverages responsibly and remember that you can still have a great night out without severely hindering your progress.

We’ll cheers to that!