Are you drinking too much? Is your health deteriorating?
Long-term effects could include liver damage, heart disease and increased visceral fat. Many clients come to me to lose weight, but it is not their eating causing diabetes and metabolic syndrome – it is the alcohol that is significantly impacting their long-term health and lifestyle. Recognising the problem is the first step toward seeking help and losing weight.
Dry January? Read some of the excuses that you might be using to avoid addressing your alcohol consumption. Some of my clients hide the extent of their drinking from others. They justify their drinking with statements like:
- “It’s how I unwind after a stressful day.”
- “I only drink socially; it’s part of networking or being with friends.”
- “It’s just a couple of drinks—it’s not like I’m getting drunk.”
- “I can quit anytime I want; I just don’t see the need right now.”
- “It’s my reward for working so hard all week.”
- “I only drink expensive wine/beer; it’s about quality, not quantity.”
- “I’m more fun to be around when I’ve had a drink.”
- “Life is too short to give up something I enjoy.”
- “I don’t drink hard liquor—just wine or beer.”
- “I need it to sleep better at night.”
- “I’ve cut down a lot compared to what I used to drink.”
- “Drinking helps me deal with my emotions.”
- “At least I’m not doing drugs or something worse.”
- “Moderation is key, and I’m in control.”
Clients don’t think that their weight issues or deteriorating in health is due to alcohol. They drink daily or binge on weekends but rationalise their behaviour as normal. These excuses often stem from denial or a reluctance to confront the potential health and lifestyle impacts of drinking.
One Day at a Time
If you are going to follow a 3-month weight loss programme you need to stop drinking alcohol. Not because of the alcohol but because of the high sugar content in alcoholic drinks and mixers. Most people can easily stop drinking for a month or two as they are social drinkers. Some of my clients can’t and they may be functional alcoholics.
A functional alcoholic is someone who appears to manage their responsibilities and maintain a seemingly normal life despite a dependency on alcohol. They may hold down a job, maintain relationships, and meet social expectations, all while consuming alcohol at levels that qualify as abuse or addiction. The term highlights their ability to “function” in society, but this does not mean they are free from the serious physical, mental, and emotional consequences of their drinking
The phrase “one day at a time” is a cornerstone of Alcoholics Anonymous (AA) and other recovery programs. It emphasizes focusing on the present moment rather than becoming overwhelmed by the thought of never drinking again or dwelling on past mistakes.
When trying to lose weight I encourage my clients to take the eating plan one day as time. It breaks the challenge into manageable steps, reduces overwhelm, encourages mindfulness and builds confidence gradually.
Only one glass a day
A standard bottle of wine contains 750mls, if you drink one glass of wine per day that is 73 bottles of wine per year (roughly). The amount of sugar in wine can vary depending on the type but here’s an estimate for dry red wine (which tends to have a lower sugar content, you would be consuming about 438 grams or 110 teaspoons of sugar per year. Note that sweeter wines can have significantly higher sugar content, potentially doubling or even tripling the sugar intake depending on the wine.
You only drink six beers a weekend? You are consuming about 111 litres of beer per year. This is roughly 335 bottles and even though the sugar content in beer varies on average you are consuming 624 grams of sugar per year, roughly 156 teaspoons of sugar per year.
While 2500 calories from alcohol over the course of a year might not seem like a lot when you spread it out, it does contribute to your total sugar intake, which combined with other sources of sugar can lead to weight gain and obesity. Obesity is a major risk factor for heart disease, Type 2 diabetes and certain cancers.
Neuroscience: Neurons that fire together wire together
There is no amount of alcohol that is safe for you. People think that drinking will help them to relax and to sleep better and will improve their mood. Drinking makes you more stressed because it leads to higher cortisol levels. It makes you less motivated and unhappy because it messes with your serotonin, and it affects your sleep quality. Your microbiome is negatively affected, your cortex is spinning when you drink, so even if you have one glass of wine per day, it’s toxic.
Dr Tara Swart, a neuroscientist and author, emphasizes the importance of holistic lifestyle choices, including moderating alcohol consumption, for maintaining optimal brain health. She advocates for brain-friendly habits such as proper hydration, good nutrition, restful sleep, exercise, and mindfulness practices like meditation. These habits collectively improve mental resilience, stress management, and emotional regulation.
Though she doesn’t specifically target alcohol in her broader guidance, her principles suggest that reducing substances like alcohol, which can impair brain function and disrupt these key areas, aligns with her brain health strategies.
Addiction is not a choice
Most of society thinks it is a choice. Dr Gabor Maté believes addiction is manifested in any behaviour that a person craves, finds temporary relief from or pleasure in but suffers negative consequences as a result of, and yet has difficulty giving up. Addiction can be to any behaviour not just drugs and alcohol. An addiction to any lethal and legal substances: to sex, to gambling, to shopping, to eating, to work, to exercise, to the internet, to gaming, to pornography, to political power, to the acquisition of wealth and to hoarding of objects.
Take Control of Your Health Today!
Are you tired of the negative impact alcohol is having on your life? Struggling with cravings, weight gain, or the long-term consequences on your liver and mental well-being? It’s time to make a change and take control.
With personalised coaching and a tailored plan, I’ll help you:
✅ Break free from alcohol cravings and addictive behaviour
✅ Lose excess weight and feel more energised
✅ Protect your liver and mental health for a brighter future
Don’t wait for the consequences to catch up with you. Every day matters when it comes to your health. Let’s create a plan that works for you.
