I am constantly hearing people say that they are having trouble reaching or maintaining their desired body weight. Advice I like to give specifically within the area of nutrition, is that it is important to watch not only what you are eating, but what you are drinking as well.

Alcohol can add hundreds of calories to your daily intake which can make the difference between weight loss, weight gain or maintaining your current weight. A single glass of beer can contain 100 calories. This means having a few drinks 3 to 4 times a week can add an additional 1000 calories to your diet. Alcohol can also act as an appetite stimulant which can make you crave or eat foods that may not be a part of your weight loss plan.

Interesting to know

Alcohol is not a carbohydrate.

Your body processes alcohol first, before fat, protein, or carbohydrates. Therefore, drinking slows down the burning of fat and in turn this can allow for weight gain.

Beer contains carbohydrates. A regular beer has approximately 13 grams of carbohydrates and 150 calories.

When grapes are made into wine most of the fruit sugars are converted to alcohol with few carbohydrates remaining. A 5-ounce glass of wine contains approx. 110 calories and 5 grams of carbohydrates.

Hard alcohol is distilled and therefore does not have any carbohydrates. The advertising campaigns used by vodka and whiskey brands called “Zero Carbs” is misleading and may encourage mindless consumption without any of the guilt.

If you are having trouble losing those few extra pounds you may want to pass on that drink, or save it to the weekends only. Also watch the energy and fruit drinks. While they may contain some essential nutrients, they can be high in calories and packed with sugar. You may be better off just drinking water or ordering a Nonfat Latte from Starbucks.

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When most people think about health they conjure up images that are related to physical health. Physical health is anything that has to do with our bodies as a physical entity. With so much information about physical health it is often difficult to determine what is current and relevant. This assessment examines the physical aspect of your life – how you are nurturing your body and taking care of your health.

KEY: 1: Almost never | In between would be 2-4 | 5: Almost always

1.) I get a restful seven to eight hours sleep at least four nights a week.

Choose one: 1 2 3 4 5

2.) I am involved in enjoyable exercise at least 3 times a week, for a duration of 20+ minutes (with elements of flexibility, aerobics and strength).

Choose one: 1 2 3 4 5

3.) I am a non-smoker.

Choose one: 1 2 3 4 5

4.) I abstain from alcoholic beverages.

Choose one: 1 2 3 4 5

5.) I am in good health (eg. including eyesight, hearing, teeth).

Choose one: 1 2 3 4 5

6.) I appreciate my body. My body is the weight that is right for me.

Choose one: 1 2 3 4 5

7.) I stay away from caffeinated beverages (including coffee, tea, cola drinks).

Choose one: 1 2 3 4 5

8.) I eat a balanced diet, low in refined carbohydrates, processed food.

Choose one: 1 2 3 4 5

9.) I sit down to my meals, eat slowly, and take time to enjoy them.

Choose one: 1 2 3 4 5

10.) I have ample energy to accomplish what needs to be done in a day.

Choose one: 1 2 3 4 5

11.) I would describe myself as being in good health (eg. no chronic conditions, headaches, lingering colds, the flu, etc.).

Choose one: 1 2 3 4 5

12.) I drink at least 2 litres of water a day.

Choose one: 1 2 3 4 5

13.) I get regular medical examinations with a health care professional that I trust.

Choose one: 1 2 3 4 5

14.) My blood pressure is good.

Choose one: 1 2 3 4 5

15.) I protect my skin from lengthy exposure to the sun.

Choose one: 1 2 3 4 5

Add up all of your choices: ________ Total

If you scored under 40, there is reason for concern. Here are some tips. You may want to:

Join a gym

Find a person who will support you to start a habit of taking better care of yourself through better nutrition and regular exercise.

Try getting more rest and quiet time in a day.

Sign up for a relaxation, Yoga or Meditation class.

Take time to go for a walk outside on your lunch for some fresh air and exercise.

Take time to reflect on what is blocking you from taking better care of your body.

Source 

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