1) Factor the alcohol calories into your daily intake.
There's been a lot said about "the beer belly," or how alcohol makes you fat. But let me remind you again, that in the end, fat loss always comes down to calories in versus calories out. If you count your alcohol calories in your daily intake and keep within your calorie limits, then you'll still be able to lose body fat. The problem is, most people forget to count the calories in all those drinks. Drink 1000 calories at night, followed by a big "cheat meal" and you're asking for it! (Major FAT gain!). If you drink, it's better to have light beer or low calorie alcohol, not mixed drinks with high calorie additives like milk, juice, sugar, or tropical drink mixes.
2) Stay hydrated.
Alcohol is a diuretic. If you're dehydrated, you won't burn fat as efficiently and you won't have the energy to train hard. In addition to your regular water intake, drink one EXTRA glass of water for every alcoholic drink and you'll be fine, hydration wise.
3) Limit yourself to two drinks per sitting and NEVER binge
Anything beyond two drinks can do absolutely nothing positive for you. Maybe on a rare celebration occasion you might have more than two drinks, but I can't think of a single reason why any self-respecting human being who is serious about their health and fitness goals would ever binge drink or get drunk on a regular basis. Getting drunk is not an option on this program. If you get drunk, you're not following the program. If you drink in large quantities ANY TIME for ANY REASON, just look in the mirror and admit the truth to yourself; "I 'm just not THAT serious about getting in shape. It's not that high of a priority right now. I don't really want it THAT bad." At least then you're honest with yourself. If you enjoy social drinking in moderation, by all means go ahead and do it. But if you drink heavily, at least admit the truth to yourself.
4) Don't stay out late
Drinking and late nights often go together. Late nights out mean interrupted sleeping patterns, less sleep and or and a lower quality of sleep. Disrupted sleeping patterns often mean missed meals, poor workouts and poor recovery. Your body needs its rest and it thrives on structure and schedule.
5) Do not drink often (or daily)
You often hear the advice of "drinking in moderation," which we've defined as two drinks a day, so some people do exactly that - they have two every day - fourteen drinks per week. Not a good idea. Save the drinks for special occasions.
6) Don't bother explaining to others why you're not drinking
If peer pressure is a problem for you, don't bother attempting to explain to friends or coworkers the reason why you're cutting back on alcohol. If it's a major problem, you may need to reconsider who you spend time with. You'll always become like those you spend the most time with. Choose your circle of friends carefully. Ninety-five percent of the world doesn't care that you're working on improving yourself. The only ones who care are the other people who are trying to do the same for themselves. Remember, it's easier for a loser to reach up and try to drag you down, rather than to try and climb up and improve themselves.
Instead of "I'm on a diet" or "I'm in training," you can make a game out of it and come up with some funny stories about why you're not drinking or why you're only having a drink or two. For example, "I have a genetically inherited liver disorder. I really wish I could drink with you guys but I just can't take any chances." Or, "My doctor said I lack the proper enzymes to detoxify alcohol, so toxic by-products build up in my liver and internal organs if I drink." Instead of being in a tense peer pressure situation, you could actually have fun with this.
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