At FNC, we are all about balance and enjoying yourself. This is merely about awareness when it comes to drinking yourself into a calorie surplus and potentially undoing your progress from eating well and training hard.
This also isn't an approval to not eat if you plan on drinking, just be mindful that it is easy to put yourself into a caloric surplus through alcoholic beverages and the typical associated behaviours (greasy foods, hangover cures, inhibition, sympathy food, etc)
Here is a rough guide of the caloric value of some popular alcoholic beverages.
Vodka Lime and Soda - 65 Calories
Gin and Tonic - 74 Calories
Glass of Rose (120mL) - 83 Calories
Glass of Sav Blanc - 119 Calories
Glass of Shiraz - 122 Calories
Stone and Wood Pacific Ale - 132 Calories
James Squire 150 Lashes - 140 Calories
Guinness - 125 Calories
Spiced Rum and coke - 122 Calories
Whisky - 76 Calories
Espresso Martini - 285 Calories
Tequila - 64 Calories
Pina Colada - 378 Calories
Long Island Iced Tea - 789 Calories
If you are eating in a calorie deficit throughout the week and consuming 10 alcoholic beverages over the weekend, that may equal 1000+ calories and put you in a weekly surplus. That isn't even taking into account the food choices on the weekend.
Simply be mindful and drink responsibly, aiming for the minimum amount that you enjoy.
Alcohol and Sleep
We feel like we have to bring this bad news to you - having a ‘nightcap’ drink might actually prevent you sleeping well.
Alcohol can help us lose consciousness but can reduce the quality of our sleep.
Alcohol can fragment sleep, meaning that without realising it we might be waking many times during the night which can lead to fatigue the following day. Alcohol can also block rapid eye movement (REM) sleep which helps us consolidate memories. If we are trying to learn and commit new things to our memory, an interruption of REM sleep can slow down or stop this process.
It’s easy for us all to get into the mindset of ‘needing’ things. “I need a coffee to start the day” or “I need a drink to get me to sleep”. These needs are actually habits and a change of mindset and gradual behaviour change might be more beneficial than the quick fix.
Slow down your decision making
Do you find that you are already ordering or pouring yourself a new drink before you’ve even finished your last? Try to slow down your decision making. Alcohol reduces or inhibitions, it makes decision making harder. Aim to pause between drinks and notice how you feel. Do you need another drink right away? Maybe you’ll enjoy yourself more by stretching the drinks out a little?
What about hangovers?
If you are being real with yourself and know you’re going to celebrate a special occasion leading to overconsumption, at least be prepared with these tips.
Read more about alcohol
Check out our blog for more alcohol information: