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Alcohol & Weight Loss June 2010
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Alcohol & Weight Loss June 2010

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  • 1. Alcohol & Weight Loss Duncan Marchant – Coffs Coast Health Club
  • 2. 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.
  • 3. Standard Drinks - Spirits
  • 4. Standard Drinks - Wine
  • 5. Standard Drinks - Beer
  • 6. 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.
  • 7. 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
  • 8. 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
  • 9. 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
  • 10. 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
  • 11. 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
  • 12. 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
  • 13. 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
  • 14. 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