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​Alcohol consumption and fitness facts

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There is nothing wrong with having the occasional drink, but drinking too much can cause problems. Alcohol is high in calories and can cause weight gain. Heavy alcohol consumption on a regular basis can lead to a wide range of health problems such as cancer, liver disease, stroke, high blood pressure and can affect mental health and depression.

Current UK Recommended Alcohol Consumption Safe Limits (2014).

• Women can drink up to 2-3 units of alcohol per day.
• Men can drink up to 3-4 units without significant risk to their health.
• Consistently drinking above these safe limits can increase your health risks.
• Ideally spread your drinking over the week.
• Avoid binge drinking especially at the weekend.
• If you have drunk too much try avoiding alcohol for the next 48 hours to give your body a chance to recovery.

1 unit:

½ pint beer, lager or cider (3-4% ABV)
1 single measure of spirit (25ml)
300mls standard medium cider
125mls glass (8% ABV) wine
1 single measure of port, or sherry

1 ½ units:

125mls glass wine (12% ABV)
125mls champagne

2 units:

½ pint special strong lager (7% ABV))
1 pint ordinary beer (3-4% ABV)
Typical home-poured measure of spirits (50mls)

Recent research has shown that alcohol consumption at low levels does not appear to pose health problems for most people. There is evidence that moderate drinkers have less incidence of coronary heart disease than those who don’t drink at all. They also live longer, with less risk of Alzheimer’s, impaired cognitive function and cancer. It has been suggested that phytochemicals found in red wine may provide a protective benefit. Although, recent researchers have demonstrated that the protective effects are due to ethanol in moderation in alcohol. Therefore, little and often seems to be the key for health benefits, taking one drink with a meal may provide optimum benefit.

Tips to help cut down

• Always try to eat something before you start drinking.
• Don’t drink alcohol if you are thirsty quench your thirst with water or a non-alcoholic drink first.
• Alternate between a non-alcoholic and alcoholic drink through the evening.
• Ask for water with meals.
• Check the strength of drinks (choose lowest ABV value with beers and lagers).
• Be careful with unit sizes as many people think they are drinking one unit of alcohol when the drink a glass of wine at home and only too often it can easily be 1 ½ to 2 units.

Alcohol consumption when pregnant:

If trying to get pregnant or pregnant, it is probably better to stop drinking altogether, or if you drink try and limit to only one to two units once, or twice per week. While breastfeeding avoid drinking alcohol altogether as it will pass through the breast milk.

For more diet, health, food and fitness information visit www.weightplan.com

Tags: alcohol consumption, binge, calories, drinking, health​
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  • GYM TRAINING APP
  • Advice
  • Diets
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
    • Healthy Heart Diets
    • Organic Diets
    • High Protein Diets
    • High Calorie Diets
  • Weight Management
    • Weight Loss
    • Weight Gain - Lean Muscle
    • Good Nutrition
    • Fat Loss & Fat Burning
  • Sports & Gym
    • Benefits of cardio workouts
    • Resistance Training
    • Running for Weight Loss & Fitness
    • Swimming for Weight Loss and Fitness
    • Cycling for Weight Loss & Fitness
    • Personal Trainers and Fitness Instructors
    • Keep a Training Diary
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Training for Race Running
    • High Intensity Interval Training (HIIT)
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK Food Labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA Food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Support
    • FAQ - ALL
    • FAQ - GymTraining App
    • FAQ - Membership
    • FAQ - Food Diary
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    • FAQ - Technical Help
  • Contact Us