Can offer energy and focus, but overreliance can backfire

• Skipping breakfast in favor of coffee can put your body into “starvation mode,” increasing cortisol and triggering cravings for calorie-dense foods later in the day.
• Adding cream and sugar? That cup could sneakily pack in more calories than a small meal.
• Drinking too much caffeine—especially later in the day—can disrupt sleep, which is tightly linked to hunger regulation and metabolism.

Tips:

• Eat a protein-rich breakfast before or with your coffee to help balance blood sugar and reduce later cravings.
• Cut back on sugary creamers and energy drinks
• Cap caffeine intake by early afternoon to protect sleep.

Alcohol is packed with empty calories and often leads to overeating

• One glass of wine or a cocktail = ~120–250 calories, often with no nutritional value.
• Alcohol lowers inhibition, making it harder to stick with healthy choices.
• It disrupts blood sugar, which can cause late-night hunger or cravings for salty, fried, or sugary foods.
• It’s often consumed in social settings where unhealthy foods are common—happy hour, parties, etc.

Tips:

• Alternate alcoholic drinks with water.
• Set a drink limit before social events.
• Choose lighter options (like light beer or hard seltzer) and skip sugary mixers.

While nicotine may suppress appetite, harms outweigh the benefits

• Nicotine may blunt hunger short-term, but it increases stress hormones, disrupts blood sugar regulation, and contributes to long-term weight gain once people quit.
• Nicotine products are known to cause chronic lung diseases and cancers.

Tips:

• If you’re trying to quit nicotine, talk to your doctor about gradual tapering or medications that support quitting.
• Replace the oral habit with something healthy like gum, flavored water, or crunchy veggies.

Marijuana can disrupt healthy weight loss habits

• Cannabis use often increases appetite (“the munchies”) and disrupts normal hunger cues, leading to unstructured snacking or overeating.
• It can lower motivation, affecting meal planning and exercise habits, and interfere with sleep patterns.

Tips:

• Pay attention to how cannabis affects your motivation to cook, move, or sleep.
• Consider setting boundaries, like avoiding cannabis before meals or exercise to stay on track with your goals.
• Prepare healthy snacks, like fresh fruit, ahead of time if you plan to use cannabis.
• Use cannabis in settings where you’ve already had a balanced meal.

Bottom Line:

It may be worth looking at your substance habits

Ask yourself:

• Am I skipping meals and using caffeine as a crutch?
• Do my weekend drinks derail my weekday efforts?
• Are my choices helping me feel calm and nourished—or jittery, drained, or craving more?

Take Action – Set a SMART Goal!