Why minimising or cutting out alcohol is one of the best fitness hacks

You have heard it a million times till now that cut alcohol for your liver health. But did you know that minimising or cutting out alcohol completely is touted to be one of the best fitness hacks or secrets that work like magic for your health goals? If nutrition coach Brad Jensen is to go by, “alcohol is the definition of empty calories”.

“It’s not a protein. It’s not a fat. And it’s technically not a carbohydrate. That’s because alcohol is technically the fourth macronutrient that has zero nutritional value ever. Just because I’m sober doesn’t mean I believe you have to be sober. But if you care about your health and fat loss efforts, at a minimum, minimising alcohol would yield such a positive ROI. Not to mention the absolute havoc at wrecks on the body with dehydration, and hangovers the following day,” said Jensen in a post on Instagram.

According to him, even one to two drinks per week would be an amazing goal if you drink more than that now. “There’s no amount of alcohol that’s been shown to be good for you. Plus, a lot of people don’t like the decisions they make when they drink anyway. No judgment, if you choose to drink, just understand that the biggest hack to health and fat loss game might be right in front of your eyes,” said Jensen.

Agreeing, Dr Ameet Mando, HOD, clinical lead, adult hepatology and liver transplant, Global Hospitals, Parel, Mumbai said that reducing or eliminating alcohol is a fitness game-changer.

“Minimising or cutting out alcohol completely isn’t just a fitness hack; it’s a transformative lifestyle choice that can profoundly impact your journey to better health and fitness. By eliminating alcohol, you’re not only reducing your calorie intake, but you’re also enhancing your sleep quality, hydration levels, and nutritional intake,” Dr Dipak Patade, consultant physician, Adhikari Lifeline Multispeciality Hospital, Palghar told indianexpress.com.

Alcohol’s calorie density often goes unnoticed, contributing to weight gain and hindering fitness progress. Dr Patade said that beyond the physical benefits, cutting out alcohol can sharpen mental clarity and focus, essential for effective training sessions.

Here’s how reducing alcohol or completely saying no to alcohol helps you.

Dr Mando noted:

Liver health boost: Alcohol metabolism puts a strain on the liver, leading to inflammation and potential damage. By cutting back, you give your liver a chance to recover and function optimally, said Dr Mando.

Calorie control: Alcoholic beverages often pack extra calories without providing essential nutrients. “By skipping the drinks, you not only reduce calorie intake but also make room for nutrient-dense foods to support overall health,” said Dr Mando.

Enhanced fat metabolism: Alcohol can interfere with the body’s ability to burn fat efficiently. “Abstaining allows your metabolism to focus on breaking down fats for energy, aiding in weight management and fitness goals,” said Dr Mando.

 

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Improved hydration: Alcohol is dehydrating, and proper hydration is vital for fitness. “Cutting it out helps maintain optimal fluid balance, supporting your workout performance and recovery,” said Dr Mando.

Cutting out alcohol helps your fitness goals (Source: Getty Images/Thinkstock)

Quality sleep: Alcohol disrupts sleep patterns. “By eliminating it, you enhance the quality of your sleep, promoting muscle recovery and overall well-being,” said Dr Mando.

What else to keep in mind?

Reduced risk of injury: According to Dr Ekta Singhwal, M Sc dietician, Ujala Cygnus Group of Hospitals, alcohol consumption can impair coordination, balance, and judgment, increasing the risk of injury during physical activity or exercise.

Enhanced recovery: Alcohol consumption can impair muscle recovery after exercise, delaying the repair and growth process, mentioned Dr Singhwal.

Improved nutrient absorption: Dr Singhwal said alcohol can interfere with the absorption of essential nutrients, such as vitamins and minerals, which are crucial for overall health and fitness.

Dr Mando pointed out that a healthy liver is central to overall fitness. “Choose to prioritise your liver’s well-being, and you’ll see the positive impact on your fitness journey,” said Dr Mando.

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