Alcohol - Girlfit Retreat 2011

Alcohol & Weight Loss

Duncan Marchant – Girlfit Retreat 2011

NEW Alcohol Guidelines

• For healthy men and women, drinking no more than two standard drinks on any day reduces your risk of harm from alcohol-related disease or injury over a lifetime

• Drinking no more than four standard drinks on a single occasion reduces the risk of alcohol-related injury arising from that occasion.

Standard Drinks - Spirits

Standard Drinks - Wine

Standard Drinks - Beer

Alcohol Related Health Risks

• The health risks associated with alcohol consumption are generally dose dependent – this means the more you drink, the greater your risk

• Drinking more alcohol than the guidelines can affect your liver, cause brain damage, heart disease, high blood pressure, cancer, and obesity.

• It may also increase your risk of injury through road trauma, violence, falls and accidental death.

Alcohol & Weight Loss

• Females looking to lose weight, should generally consume between 5,000 – 6,500 kJ per day

• Males looking to lose weight, should generally consume between 6,000 – 7,500 kJ per day

• 100kg men need to walk 30min to burn 581kJ• 77kg women need to walk 30min to burn 423kJ

Alcohol & Kilojoules

• Studies show that alcohol in the bloodstream can prevent the body burning fat by as much as 73%

• Alcohol has also been shown to promote appetite

• We tend to seek & consume high kilojoule, high fat, less healthy food when we drink

• The higher the alcohol content the higher the kilojoule content

Pre-Mixed Cans

Serving Size kJ• Southern Comfort & Cola 375ml 1050• UDL Vodka & Lime 375ml 1045• Jim Beam & Cola 375ml 1110• Bundaberg Rum & Cola 375ml 1150• Jack Daniels & Cola 375ml 1170• Woodstock Bourbon & Cola 440ml 1230

AlcoPops

Serving Size kJ• SubZero 330ml

1025• Lemon Ruski 300ml 903 • Cointreau Lime & Soda 300ml 840 • Metz 275ml 820• Bacardi Breezer 275ml 670• Skyy Vodka, Lime & Soda 275ml 589• Vodka Cruiser 275ml 734• Vodka Cruiser Free 275ml 322

Bar Spirits

Serving Size kJ• Rum & Coke 230ml 626• Kahlua & Milk 230ml 586• Bacardi & Coke 230ml 500• Bacardi & Diet Coke 230ml 290• Gin & Tonic 230ml 460• Vodka, Syrup Lime & Soda 230ml 316• Vodka, Fresh Lime & Soda 230ml 136

• As you can see, the mixers matter

Wine

Serving Size kJ• Dry White 100ml 293kJ• Red 100ml 285kJ• White Sparkling 100ml 271kJ• Red Sparkling 100ml 326kJ• Be aware that most places pour over 100ml of wine

• Choose a low alcohol option to save kilojoules like:~ Banrock Station Moscato~ Lindemans Early Harvest

Beer

Midi Stubbie Schooner• Tooheys New 459kJ 604kJ 725kJ• Tooheys W Stag 359kJ 431kJ 567kJ• Carlton Draught 442kJ 581kJ 698kJ• Carlton Nat Bld 331kJ 412kJ 522kJ• XXXX Bitter 433kJ 570kJ 684kJ• XXXX Gold 345kJ 455kJ 545kJ• Hahn Premium 490kJ 568kJ 774kJ• Hahn S Dry 3.5 296kJ 343kJ 468kJ• Cascade Light 325kJ 428kJ 513kJ

Weight Loss Strategy

• Don’t drink alcohol, you will save plenty of kilojoules• Don’t keep alcohol in your house, if you need it, go out & buy it• Choose lower alcohol drinks• Choose lower kilojoule mixers• Limit the amount you consume• Use standard size drink glasses at home• Alternate alcoholic with non-alcoholic drinks• Drink slowly• Read the labels, research your favourite drink online• Eat healthy foods before & when you drink

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