Cheers to cutting down on your alcohol intake
Q I am a man in my mid40s and have been trying to lose fat since the start of the year. I have not missed any training sessions, and have cut out all sugar and processed food. I don’t have any cheat meals, just a few neat whiskeys on the rocks in the evenings. I am stubbornly holding onto my belly and love handles. Please help.
A You have answered your own question. However, it would appear that despite knowing what the most likely culprit is, you are hoping for a more palatable solution to your problem. As always, the Water Cooler is here to disappoint.
Genetics and hormones affect fat distribution. We all store fat differently based on these unique characteristics. Ever heard someone say, “every doughnut I eat goes straight to my [insert chosen area]”?
You are specifically referring to subcutaneous fat, which is different from visceral fat, which is the fat that encases organs, and is particularly dangerous. Fat around the lower back and stomach is hard to lose and often the last to go, causing many people to give up before they reach their goals. To be clear — we all need body fat, living with excessively low body fat is dangerous and poses serious health risks.
There are different body types and we all have different metabolisms and hormonal profiles. Some people carry extra weight and some people appear to be able to eat whatever they want and not gain weight.
Despite this, muscle tone, visible abs and the absence of love handles is like a billboard proclaiming: “This person is motivated, dedicated, has resilience and grit, is disciplined and commits to long-term goals”, because that’s what it takes to achieve that look.
In the absence of health issues that lead to weight gain or difficulty in losing weight, many people override their metabolisms and genetics with what they eat and drink. You are aware of this because you have cut out sugar and processed food. Congratulations for taking that step.
To be clear, you won’t be able to cut out all sugar unless you’re on a strict low carb, high fat diet or one of those carnivore-ketogenic diets. You didn’t specify that, so we’ll take it to mean you’ve removed sugar from your hot drinks, cut out sugary treats and you avoid high glycemic carbohydrates.
That move alone, in addition to removing processed junk, when accompanied by other factors such as eating the right number of calories, exercising enough and getting enough sleep, should make a significant difference to your body over time — depending on the most likely culprit, but we will get to that.
First, you should look at the calories. Too much of a good thing is bad, and so it makes little sense to switch to “healthy” options and then eat too much. Be sure that your portion sizes and the overall calorie intake are at the right level — you don’t want to starve yourself, but you can’t eat too much.
A dietitian or nutritionist will help you design a good nutrition plan.
You’re doing well, so I’m inclined to say: “Give that man a Bells”, except that this may well be your problem. It’s estimated that one shot of whiskey comprises 97 calories and has no nutritional value except for alcohol and a few trace minerals. In other words: empty calories.
You specified “a few” shots a night. Two a day, every day, would be 5,432 hollow calories in four weeks, which, if you ate maintenance calories, would equal to a 0.7kg weight gain. Three shots would be 8,148 calories in four weeks, or a kilogram of weight gain, and four shots would be 10,864 extra calories or 1.5kg of weight gain over four weeks.
If you eat at maintenance, you will gain that weight and if you are in a small deficit, the alcohol will prevent fat loss as it will take you out of the deficit.
Despite your best efforts in the gym or out on the road, and despite cutting sugar and processed foods, you are blocking your weight loss efforts with the regular consumption of hollow calories in alcohol, over and above the other negative effects, including possible dehydration,
FAT AROUND THE STOMACH IS HARD TO LOSE AND OFTEN THE LAST TO GO, CAUSING MANY PEOPLE TO GIVE UP
disrupted metabolism, liver damage and disrupted sleep.
If you feel as though you are doing everything else correctly but you’re not losing stubborn fat, cutting down your alcohol intake, or cutting it out completely, is likely to deliver the results you desire.And we can both drink to that.