10. Avoid alcohol!
This seems to be a trivial problem and has little effect on the reduction. After all, nobody drinks every day, and certainly not in large quantities. Well, it looks a bit different.
Frequently it is an exemplary and consistent adherence to the recommendations from Monday to Friday, while on Saturday evening rewarding yourself in the form of an all-night party heavily sprinkled with alcohol. Another variant that we can observe is also rewarding yourself after a hard workout with a few beers, which not only slow down regeneration but also cause significant dehydration of our body.
Alcohol is primarily empty calories, which the body burns first, and the snacks supplied with it is put aside in the form of body fat.
3 lager beers = 435 kcal
3 shots of vodka = 200 kcal
2 glasses of whiskey = 500 kcal
1 dry red glass of wine = 140 kcal
The consumption of alcohol has an impact on:
- inhibition of lipolysis – the process of fatty tissue decomposition,
- increases food intake during drinking – increases appetite, which is associated with increased fat retention,
- alcohol can cause a deterioration in strength, even after the hangover has stopped..,
- alcohol impairs the storage of glycogen – impaired ability to train,
- slows down the rate of hydration, decreases productivity,
- increases the peripheral dilatation of blood vessels,
- distorted glucose metabolism
In the case of alcohol for reduction, refrain from drinking it or in the worst case reduce it to a minimum at special events.