The number of people I know who’ve lost weight with only one change is staggering. Granted most of them are in their 20s and 30s, socialize a lot, and live in big cities, but for many this was the key to losing a lot of weight, quickly.

Can you guess what it is?

Reduce Alcohol Consumption

This works for ladies and gents, whether your poison of choice is beer, cocktails, wine, or shots: cutting out (or at least down on) alcohol is the single most profound thing you can do for your weight.  Alcohol is very calorie dense, high in carbohydrates, and reduces resolve (how many times do you have a ‘snack’ that you wouldn’t have had if you weren’t drinking?).

Generally hard alcohols (vodka, gin, rum) range from 65-90 calories per 1 ounce serving. Not so bad, right? Until you add on mixers.  Soda: high in sugar and calories that go straight to the blood sugar. Juice: same thing. And true of other sweetened mixers that make the drink taste good. Caution: Kahlua and other liqueurs are about 188 calories per ounce!!

Beer and wine drinkers, you’re not all the much better off. Wine starts at 75 calories for a 4 ounce serving.  When was the last time you were in a bar that gave you a 4-oz serving? You’d think they were cheating you. And for a 12-oz beer, you’re looking at 110 for light or 149 for regular. And don’t forget the heavy carbs in beer, and the carbonation that makes you feel and look like you have a balloon in your stomach–that’s not sexy, is it?

Strategies to still socialize while reducing the beer-belly caused by too much alcohol

  • Aim for a maximum of 3 drinks per week (yes, per week, not per night)
  • When you go out, order 1 drink and sip very slowly.  This avoids the peer pressure of ‘why don’t you have a drink in your hand.’
  • Alternate an alcoholic drink with a not alcoholic, non-sugar drink. Sparkling water is a good option–add a slice of lime to fool your friends.
  • Switch out the sodas, juices, and mixers with soda water or tonic water.
  • Opt for a dry martini, not a sweet martini.
  • Choose a more diet-friendly drink: learn to enjoy sipping fine whiskey, cognac, premium vodka, or rum.  Yes it is possible. And if you’re new to this, you’ll drink it very, very slowly.
  • Dance like crazy and burn off those calories.
  • Walk home–its safer, you’ll work off those alcohol calories, and reduce your likelihood of a hangover.
  • Don’t let alcohol and hangover prevention be your excuse to eat what you wouldn’t normally. Instead, drink large quantities of water or tea to quell hunger and fight the hangover.
  • Explore your city looking for ways to have fun and meet people that don’t involve alcohol.

Thanks to Sam for the inspiration for today’s post!  Congrats man and keep it up!