Alcohol + Your Goals 

You don't have to give up alcohol to make progress. That said, it's important to understand how it can affect your body so you can make informed decisions.

Alcohol can:

• Lower your inhibitions, making it easier to overeat.

• Disrupt sleep quality, even if you fall asleep quickly. When sleep quality is disturbed your hunger and satiety hormones are out of whack the next day, making it easy to overeat.

• Leave you feeling dehydrated the next day. Dehydration can make you retain water, feeling fuller and bloated.

• Affect workout performance and recovery, especially after heavier drinking.

• Add calories without providing much satiety.

If you choose to drink...

• Eat a balanced meal beforehand, especially one that includes protein.

• Alternate alcoholic drinks with water.

• Stay hydrated before bed.

• Choose drinks you genuinely enjoy instead of drinking just because everyone else is.

• If possible, keep alcohol to occasions that feel worth it rather than making it an automatic habit.

The next day...

Skip the guilt. Don't try to "burn it off." Don't skip meals to compensate.

Instead:

• Rehydrate with water and electrolytes.

• Eat your normal meals.

• Get some movement in, even if it's just a walk.

• Resume your regular workout schedule when you feel ready.

• Try to nap, if you can.

Remember...

Healthy living is about making intentional choices most of the time and avoiding the all-or-nothing mindset that so often leads to starting over. Aim for the B+ days!