Ask Dr. Etingin: Weight Loss; Alcohol
Q. Do you have any advice for sticking to a new weight-loss diet in the New Year?
A. More commitments to healthier eating are made at this time of year than any other, but New Year’s resolutions are a double-edged sword. Yes, a new year and a new focus on being healthier seem to go nicely together, but it’s easy to put too much pressure on yourself. Then, if you run into trouble and start to slip back into your old habits, the guilt and frustration can be overwhelming.
To successfully transition to a healthy weight-loss diet, the most important thing is to be realistic. Don’t try to lose 20 pounds in a month. If 20 pounds is your goal, give yourself four or five months. Losing a pound or two a week is an achievable and sustainable target. Also, don’t try to completely transform your diet overnight. Giving up all of your favorite foods is a recipe, so to speak, for failure. Instead, make small changes as you go along. For example, replace ice cream or cake with fruit for dessert sometimes, or spread mashed avocado rather than mayonnaise on your sandwich at lunch.
A few other tips include eating before you get very hungry so you aren’t tempted to satisfy your hunger with junk food, keeping healthier foods in your fridge, freezer, and pantry, getting rid of highly-processed snack foods and sweets, and eating a good breakfast that includes some high-quality protein every day. And, if you get takeout meals or go out to eat frequently, always look for the healthiest options and be ready to split your meals or have half of your meal boxed up before you begin eating. Just reducing your portion sizes can help you achieve your weight-loss goal in the new year.
Q. Do different types of alcohol affect a person differently?
A. You might swear that champagne makes you act or feel differently than a beer or a glass of whiskey—and you may be right, but the alcohol might not be the reason. It may be your expectations of how you’ll feel after consuming a particular drink. Research has shown that, for most people, there is no discernible difference in how alcohol in various beverages affects the drinker.
Researchers have found that a person’s attitude prior to drinking or while drinking may impact his or her response to a beverage. If you’re in a lighthearted, celebratory mood, a glass of champagne may enhance those feelings. When you just want to relax at the end of a long work day, a glass of red wine may help you unwind without you wanting to kick off your shoes and dance in a fountain.
Other factors can have big effects on how alcohol affects you. Among them are the speed at which you consume drinks; the slower you drink, the less “buzz” you’ll feel. How much food you’ve eaten, your weight, any medications you take, how much sleep you’ve had, and other day-to-day factors all play a role. And, of course, how much alcohol you drink will have the biggest impact.
-Orli R. Etingin, M.D., Editor-in-Chief
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