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How to Lose Weight With no Beer or Alcohol

By Heather Topham Wood ; Updated July 18, 2017

If you are looking to lose weight, then you should consider avoiding alcoholic drinks and beer. Heavy drinking has been associated with significant weight gain. According to a 2003 study found in the “American Journal of Clinical Nutrition,” researchers found that heavy drinking of 30 g of alcohol per day on average contributed to weight gain and obesity in middle-aged men. Speak to your doctor about improving your diet through the elimination of alcohol.

Switch out a serving of alcohol each day for a non-alcoholic beverage. If you want to gradually decrease the amount of alcohol and beer you consume, each day drink water, diet soda, black coffee or iced tea in place of alcoholic beverages.

Lower your calorie intake. When you give up alcohol and beer, you are reducing the number of liquid calories you are consuming each day. For instance, according to the University of Rochester, one can of regular beer contains an average of 140 to 200 calories. A single shot of liquor can have an average calorie count of 115 to 200.

Limit snacking when giving up alcohol and beer. According to the American Council on Exercise, you are more likely to increase your calorie intake when you drink because alcohol lowers your inhibitions.

Eat healthier food choices at regular mealtimes. Since alcohol can lower your blood sugar levels, you may have felt increased hunger. To keep hunger at bay and your calorie count low, eat small meals frequently throughout the day. Vegetables, fruits, whole grains, lean meats and legumes can keep your body satisfied.

Improve your exercise routine. Alcohol decreases physical performance and may adversely affect your workout routine, according to the American Council on Exercise. Aim to work out most days of the week for 45 minutes or longer. Participate in activities such as jogging, cycling, swimming, weight training, yoga and Pilates.

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