It’s Not Over Yet! Alcohol, Holidays, Weight Gain by Joan Kent, PhD
The new year is still a couple of weeks away, and I’m promoting the idea of taking care of yourself here, now.
As you may know, one of the top holiday stresses is weight gain. As a big part of holiday celebrating and socializing, alcohol can contribute to that in several ways.
- Alcohol has lots of calories.
Alcohol has 7 calories per gram. Protein and carbs yield 4 calories per gram. Only fats have more calories with 9 per gram. Those alcohol calories add up quickly.
- Alcohol triggers lots of insulin.
High insulin may trigger hypoglycemia in susceptible people. In turn, that may increase appetite, cause mood changes, or bring on cravings. Insulin also blocks fat oxidation / utilization, and may promote storage of any fats we eat.
- Alcohol increases appetite.
Drinking alcohol releases endorphins (beta-endorphin). Endorphins block the part of the brain that makes us feel we’ve had enough food and don’t need more. That can lead to more frequent desire for food and/or more food at a given meal.
- Alcohol makes us want different foods.
Endorphins again. Endorphins shift food preferences and cravings toward sugars and fats. Eating more of those foods will increase calorie intake and weight gain. It may even lead to insulin resistance!
Insulin resistance isn’t just a result of overweight, as we usually hear. It can cause overweight – along with metabolic disorders.
- Alcohol can mess up our moods in several ways.
Alcohol changes brain chemistry and may lead to depression or anxiety, for example. But any negative mood can cause cravings. The cravings won’t be for good foods, but for junk. Between cravings and the junk they make us want, we may eat more.
Serotonin drops with alcohol use over time. Low serotonin affects mood, triggers cravings, AND makes us more impulsive. That combination can make it more difficult to resist cravings of any kind – food or alcohol.
- Alcohol disturbs sleep.
Alcohol prevents the deep stages of sleep that are most restorative. Poor sleep can trigger the monster hormone ghrelin. Ghrelin increases appetite and food intake while it slows metabolism.
Alcohol may also cause middle-of-the-night insomnia. That might make it difficult to exercise – or to show up for early morning workouts. Insomnia may lead to bad moods and may decrease motivation to work out altogether.
As you can see, the sabotage of alcohol goes beyond calories in/calories out. Limit alcohol this holiday season for better health, better moods, better sleep, and better weight management.
Yes, holiday time seems like a tough time to work on health. But it can be done – and will make you feel great going into next year. For help with cravings of any type or with any “odd” food issues, just contact me at drjoan@LastResortNutrition.com. Discover a simple and effective plan to move you where you’d like to go … in a way that’s easy.
Brought to you by Dr. Joan Kent, best-selling author of Stronger Than Sugar.
