Eliminate alcohol consumption

Come on, guys—it’s only 6 more days. No booze for 6 whole days. You can do it! If you miss something fun in your glass, opt for unsweetened flavored seltzers with a wedge of lemon or lime in your favorite cocktail glass.



Gillian Ward
Barbell Logic Director of Nutrition

For some of us, this is an easy one, and for others, this is the toughest of the bunch. Is it possible to make progress with your performance and aesthetic goals with limited alcohol consumption? Of course it is, but for the next 6 days, we are going to learn about our personal relationships with alcohol. Am I dependent on alcohol to “relax”? Am I dependent on alcohol to have a good time? Do I reward myself at the end of the day with a cold beer or a glass of wine?

In terms of achieving your desired weight/fat loss goals, alcohol leads to what I call the “Derailment Trifecta”:

  1. Nutrient Deficient Calories—Alcohol packs a caloric punch of 7 calories per gram, and it adds up quickly if you are trying to maintain a caloric deficit. Add a mixer to the booze, and you may be consuming upwards of 300 calories per drink.
  2. Increased likelihood of poor decision making—Drinking alcohol lowers our inhibitions and clouds our judgment/willpower. It’s extremely easy to consume extra calories from food when you are drinking. Three beers in and you are a whole lot more likely to polish off those wings sitting on the plate that, when sober, you may have reconsidered before reaching.
  3. Sleep disturbance wreaks havoc on metabolism—Drinking alcohol can disrupt the structure and duration of sleep states, alter total sleep time, and affect the time required to fall asleep. Even moderate amounts of alcohol can dramatically compound sleep disorders such as sleep apnea. Poor sleep makes fat loss harder as it wreaks havoc on our hormones, slows the metabolism, and often leads to overeating.

In addition to eliminating alcohol today, remember to:

  • Drink your water
  • Reduce added sugars
  • Stop Mindless Snacking
  • Keep a food journal

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