We all have our vices. Mine are chocolate, coffee and red wine. But it’s definitely the sweet tooth that keeps my exercise regime on track, not the vino. So when my wine-loving friend Kate announced her intention to give up drinking for a month — after washing a bite of salad down with a sizeable swig of Chardonnay — in order to lose weight, it got my attention. Should I be as concerned about what I’m drinking with my dinner as I am about what’s on my plate?
To put things in perspective, Kate is one of the healthiest people I know, but she drinks like a first-year varsity student. Despite eating like a bird, turning down dessert without any hint of remorse and running every day, she just can’t get down to her ideal weight. The reason for this, explains dietitian Karlien Smit of Shelly Meltzer and Associates, is a combination of the kilojoule content of alcoholic drinks and the behaviour associated with drinking. “When drinking alcohol, you tend to snack more, especially on the high-fat foods which are often available in social drinking environments,” she says. You’re also more likely to overindulge at meals and make unhealthy choices. Kate concurs: “After two glasses of wine I tend to order a fat steak rather than a salad with dressing on the side.”
Being aware of these dangers makes avoiding them quite simple — in theory. But poor judgment is one of the side effects associated with intoxication. Then there are the “hidden” kilojoules lurking in the drink itself. Many women don’t realise that too much alcohol has the same effect as overeating, so drinking wine with dinner every night of the week and indiscriminately over weekends can add hundreds of kJ to your intake, and undoes your exercise and healthy eating efforts.
However, it is possible to make healthier choices without becoming a teetotaller. The first option is to stick to healthy limits. According to Smit, one unit of alcohol per day is considered healthy for an adult female. This is 120 ml of wine, one measure of spirits, half a regular beer or cider, or one light beer or cider. Mixers such as Coke or fruit juice, however, are packed with sugar and kJ. Yet drinks and mixers tend to slip under the radar. Biokineticist Lyle Barreiro of the Sports Science Institute of South Africa says, “People tend to disregard the kilojoules in a snack, soft drink or a glass of wine. But these all add up and eventually lead to weight gain.”
The simple truth of weight management is that energy consumed needs to match energy expended. “Exercise certainly counters kilojoules from alcohol. Cardiovascular exercises like walking, cycling, swimming and rowing are a necessity if you drink regularly,” says Barreiro. If you’re watching your waistline, consider that one unit of alcohol is roughly equivalent to a slice of bread. “It’s then prudent to occasionally substitute a carbohydrate during the day to compensate for a drink or two that night, as long as you’re not driving,” says Smit. “When driving, the limit is two units, although some females — especially those who are petite and fit — may have a lower tolerance,” she warns.
According to Arrive Alive and the Road Traffic Management Corporation (RTMC), at least 226 people died on South African roads last year as a result of drunken driving (there are still several unreported cases and accidents under investigation).
To make sure you don’t become a statistic, or endanger someone else’s life, agree with friends that you’ll take turns to be the designated driver when you go out, or make use of taxis or services such as Goodfellas (see www.gfellas.co.za or call 086-143-3552).
A good way to pace yourself during an evening is to drink a glass of water in-between drinks. “Your first drink should always be water — this quenches your thirst and prevents you from drinking your first alcoholic drink too fast,” suggests Smit. “Drinking water throughout the evening also helps reduce the total volume of alcohol you’ll consume and lowers the effects of alcohol,” she adds. So you’re less likely to have to treat hangover symptoms the next morning with a greasy breakfast — another kilojoule bonanza related to drinking. An additional thing to consider about the morning after a heavy night’s drinking is comfort eating, says Barreiro. “Alcohol is a central nervous system depressant. Not only does it have a negative effect on the liver, but also on the emotions, causing depression and anxiety.”
In terms of biochemical disruptions, alcohol interferes with the body’s natural metabolic processes. Kevin Musikanth, gym owner and personal trainer says: “Alcohol sugar has very little nutritional value, but the body metabolises it before processing carbohydrates. Therefore, kilojoules from carbohydrates are essentially stored in the body until kilojoules from alcohol are burnt,” he explains. That said, rather than obsessing about kilojoules, simply paying closer attention to your drinking behaviour is the first step in reducing alcohol intake.
For example, do you pour yourself a glass of wine after work out of habit or because you really feel like it Do you continuously top up your glass at a dinner party because it’s there, and who’s counting anyway When you drink in moderation, maintaining a healthy weight is relatively easy. For many, enjoying their favourite tipple with friends is one of life’s greatest pleasures.
Musikanth confirms that cutting out alcohol completely would assist in weight loss, but he strongly advocates balance. “There needs to be a fine balance between quality of life and cosmetic results,” he says. “Like chocolate, alcohol should be seen as a luxury rather than a staple. My advice is to make drinking a treat when the occasion is right, rather than something you do out of habit. Results will then be instantaneous.”
After one month without alcohol, Kate bears testimony to this, and has lost 5kg. Apart from the obvious victory of losing weight, the experience has changed her attitude towards drinking. “Usually, I’d order a drink straightaway and drink it quickly. Now my consumption is more considered,” she says. To cut out alcohol entirely may seem extreme, but simply being more mindful of your drinking habits is very doable and will help you achieve and sustain better health and weight loss in the long run. Cheers to that.
More reasons to cut down
e A report by the National Institute on Alcohol Abuse and Alcoholism (NIAAA) in the US indicates that women are at higher risk than men for liver, brain and heart damage associated with drinking. Even moderate consumption disrupts the body’s metabolic processes.
a The body’s ability to produce glucose, an essential ingredient of nutrition, is inhibited. Poor nutrition affects all other functions.
s Liver damage is caused by disruptions in the regulation of fatty acids. A fatty liver may eventually lead to the fatal liver disease cirrhosis.
e Carcinogenic (cancer-forming) substances are formed when metabolising ethanol, increasing your risk of cancer of the oesophagus, oral cavity and breast.
In pregnant women,
babies may suffer foetal alcohol syndrome or other birth defects.
d Tissue damage affects muscles, the pancreas, nerve cells and other organs.
Heart disease and heart attacks are more common among those who drink excessively than those who consume one or two drinks per day.
Brain damage occurs, especially in the region of the brain associated with coordinating multiple brain functions.
i Shape beauty editor, Elsa Krnger, adds that alcohol can damage your looks too. “Dehydration causes premature lines, wrinkles and dullness as well as redness, because capillaries dilate and you end up with little broken veins in a web-like pattern on your cheeks and nose.”
Top tips to help you cut back today
t Cut down on the number of days per week you consume alcohol, and the number of drinks you have per occasion.
< Always order a jug of water for the table when eating out.
l Opt for water, soda water or sugar-free drinks as mixers instead of adding more pain to injury with the addition of high-sugar drinks, such as most soft drinks.
e Opt for lighter alcoholic options
(such as light cider) and always
order single drinks.
, A rock shandy looks like an alcoholic drink, but it’s very light in both alcohol and kilojoules — a good option when friends continuously want to buy you a drink when you’re standing empty-handed.
b Even using thinner, taller glasses (especially wine glasses) can help you reduce your consumption. Research shows that people consume more alcohol when drinking out of shorter, wider glasses.
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