Noah Vinter
Alcohol is often believed to be a major contributor to weight gain, but it is possible to lose weight without cutting it out completely. Alcohol contains almost as many calories per gram as pure fat, and drinking excessively can quickly lead to weight gain. However, studies have shown that moderate alcohol consumption, when accounted for within one's weekly calorie budget, may not negatively impact weight loss. To lose weight while still drinking alcohol, it is important to make conscious choices, such as opting for lower-calorie drinks, drinking at a slower pace, alternating between alcoholic and non-alcoholic beverages, and being mindful of eating habits while drinking and during hangover days. Additionally, regular physical activity and a healthy diet are crucial components of a holistic weight loss journey.
| Characteristics | Values |
|---|---|
| Limit alcohol consumption | Alcohol contains a lot of calories and reducing intake can help with weight loss. |
| Alternate drinks | Try alternating between alcoholic and non-alcoholic drinks, such as water, to stay within your weekly unit target and limit calorie intake. |
| Choose lower-calorie drinks | Opt for lower-calorie alcoholic drinks or low/no-alcohol alternatives. Cocktails, for example, are typically high in calories. |
| Drink slowly | Sip drinks slowly and avoid drinking in rounds to prevent drinking more than intended. |
| Eat before drinking | Consuming food before drinking alcohol can help you make better food choices, as drinking on an empty stomach can lead to overeating. |
| Healthy snacks | Prepare healthy snacks to eat after drinking to avoid high-calorie, unhealthy choices. |
| Account for calories | Track your calories to ensure you stay within your target, accounting for the calories consumed in alcohol. |
| Exercise regularly | Regular physical activity, even if it's just a few minutes, can help boost weight loss and improve your energy levels. |
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What You'll Learn
Alcohol doesn't automatically turn into fat
Alcohol has almost the same calories per gram as pure fat. It is high in kilojoules and can make you feel hungrier, leading to weight gain. However, this is not inevitable, and light-to-moderate alcohol consumption does not cause weight gain. Alcohol is metabolised preferentially relative to fat, meaning that if you have consumed all the calories you need for the day and then drink alcohol, your body will use the alcohol for energy instead of burning fat. This means that alcohol does not automatically turn into fat.
Alcohol affects the hormones that control appetite, hunger and stress, which may make you gain weight if you drink more than three to four drinks daily. It can impair the functions of your glands that release hormones, which may cause weight gain. For example, your adrenal glands secrete cortisol, a stress hormone. Heavy drinking may cause your adrenal glands not to regulate how much cortisol they secrete, which may increase abdominal weight gain. Cortisol increases cravings for high-calorie foods. After a few drinks, you may be more likely to make unhealthy food choices without thinking about it. Drinking on an empty stomach will make you feel tipsy more quickly, which can lead to drinking and eating more than intended.
If you are trying to lose weight, cutting back on alcohol will help. However, it is possible to lose weight without cutting out alcohol entirely. If you plan to drink a lot on a particular day, you can account for this earlier in the week by eating fewer calories. You can also track your calories before and after a blowout holiday or weekend.
To avoid piling on the calories after drinking, have some healthy snacks ready to eat when you get home or make plans to have a healthy meal. It is also a good idea to have a non-alcoholic drink, such as water or low-calorie soda, before having more alcohol. The best way to control calories from drinking is to limit your consumption. Before you go out, set a limit for yourself and stick with it. It is okay to turn down a drink or refuse a top-up.
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Account for alcohol calories in your diet
Alcohol is a high-calorie liquid, with one gram of alcohol containing seven calories, compared to one gram of protein or carbohydrate, which contains four calories. Therefore, reducing alcohol consumption can help with weight loss.
To account for alcohol calories, it is important to know the calorie count of the drinks you usually consume. If you plan to drink a significant amount of alcohol on a particular day, you can compensate by consuming fewer calories earlier in the week. For example, if you estimate that you will consume 1500 calories from alcohol on Saturday, you can eat 300 fewer calories each day in the days leading up to Saturday.
Additionally, it is important to be mindful of the impact alcohol can have on your eating habits. Studies show that people tend to make poor food choices when drinking alcohol, which can lead to increased calorie intake. To avoid this, have some healthy snacks or meals planned for when you get home after drinking.
It is worth noting that the calories in alcoholic drinks are often referred to as "empty calories" because they provide substantial calories but few nutrients. Therefore, switching to lower-calorie alcoholic drinks or alternating between alcoholic drinks and non-alcoholic beverages like water can help reduce your overall calorie intake.
Finally, while moderate alcohol consumption may not directly lead to weight gain, it can suppress fat burning, making it easier for your body to store fat. Therefore, ensuring that your overall diet puts you in a calorie deficit is crucial for weight loss, even when consuming alcohol.
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Alternate alcoholic drinks with water
Alcoholic drinks tend to be high in calories, and drinking alcohol can lead to poor food choices and late-night snacking, which can cause weight gain. Therefore, alternating alcoholic drinks with water can help to reduce your calorie intake and support your weight loss goals.
Firstly, it is important to be mindful of the number of drinks you are consuming. Alcoholic drinks in bars and restaurants are often larger than the standard serving size, and one drink may contain two or more servings of alcohol and calories. If you are served a large drink, it is best to skip a second drink. Additionally, drinking slowly and mindfully can help reduce the total number of drinks consumed. Setting a limit before going out and sticking to it can also help control your calorie intake.
Alternating alcoholic drinks with water or low-calorie beverages is a good way to stay hydrated and reduce your overall calorie intake. Drinking water before and between alcoholic drinks can help you feel full faster and may prevent you from consuming too many calories from alcohol. It can also help to speed up your metabolism.
If you are drinking at home, use a jigger to measure your drinks and serve them in smaller glasses. This will help you pour smaller servings and reduce your calorie intake. You can also try low-calorie alternatives to your usual drinks, such as sparkling water with herbs and spices, tea, or coffee without added sugar.
In addition to alternating drinks, it is important to be mindful of your food choices while drinking. Drinking alcohol on a full stomach can help slow down the absorption of alcohol and may lead to better food choices. Having healthy snacks or a nutritious meal planned for after drinking can help prevent binge eating and support your weight loss goals.
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Avoid drinking in rounds; drink at your own pace
Drinking alcohol in rounds can make it difficult to keep track of how much you're consuming. It's easy to end up drinking more than you intended, especially if you feel obliged to accept a drink because someone else is buying it for you. To avoid this, it's better to drink at your own pace and only accept drinks when you actually want them. This way, you can stick to your own budget and avoid peer pressure.
Drinking at your own pace also means you can take your time and savour your drink. Instead of gulping it down, try taking small sips and putting your drink down between sips. This will help you drink less overall and make the experience more enjoyable.
Another benefit of drinking at your own pace is that you can alternate between alcoholic and non-alcoholic drinks. For example, you could have a glass of water or a low-calorie soda after each alcoholic drink. This will help you stay hydrated, as alcohol is a diuretic, and it will also help you drink less overall.
Finally, drinking at your own pace gives you the opportunity to be mindful about your alcohol consumption. You can choose lower-calorie drinks, such as spirits with low-calorie mixers, or lighter beers with less than 4% ABV. You can also make sure you're not drinking on an empty stomach, as this can lead to drinking more than you intended. By having a healthy meal or snack before drinking, you'll feel more satisfied and be less likely to overindulge.
By following these tips and drinking at your own pace, you can still enjoy alcohol while working towards your weight loss goals. It's all about finding a balance that works for you and making sure you're not drinking more than your body can handle.
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Choose lower-calorie alcoholic drinks
Alcoholic drinks are often high in calories and can cause weight gain, especially when consumed in large quantities. However, it is possible to lose weight without completely cutting out alcohol by choosing lower-calorie alcoholic drinks and consuming them in moderation. Here are some tips to help you make healthier choices:
Choose Low-Calorie Mixers:
When mixing drinks, opt for low-calorie mixers such as club soda, diet tonic water, or diet coke. These mixers have minimal or no calories, helping to reduce the overall calorie count of your drink. Avoid sugary fruit juices, purees, or syrups, as they can significantly increase the calorie content.
Opt for Light Beer:
If you enjoy beer, choose light beer instead of regular beer. Light beer typically has fewer calories and a lower alcohol content. For example, a 12-ounce (355 mL) glass of light beer contains about 100 calories, while a regular beer contains about 150 calories.
Go for Simple Drinks:
The more complex your drink, the higher the chances of it being loaded with calories. Keep your drinks simple. For example, instead of a sugar-loaded gin and tonic, opt for gin with a squeeze of fresh lime or a splash of soda. A vodka soda or a whiskey with water and a squeeze of lime are also excellent low-calorie choices.
Make Your Own Drinks:
Making your drinks at home gives you more control over the ingredients and calorie content. Prepare your drinks using fresh herbs, such as mint or sage, instead of high-calorie sugars or syrups. You can also adjust the ratios by adding more ice or sparkling water and less soda or juice.
Choose Lower-Strength Drinks:
Opting for drinks that are lower in alcohol content can also help reduce your calorie intake. White and rosé wines tend to be lower in strength than reds, and lighter beers typically have an alcohol content of under 4% ABV.
Remember, while choosing lower-calorie alcoholic drinks is a step towards supporting your weight loss journey, moderation is crucial. Health experts recommend no more than one drink per day for women and no more than two drinks per day for men. Additionally, ensure you stay hydrated by drinking plenty of water before, during, and after consuming alcohol.
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Frequently asked questions
You can lose weight without giving up alcohol by reducing your alcohol intake and sticking to a calorie deficit. Alcohol is a high-calorie liquid, so drinking less alcohol will help you lose weight.
Alcohol reduces the amount of fat your body burns for energy. Alcohol is converted into a substance called acetate, which is stored as fat. Alcohol also affects your eating behaviour, making you more likely to snack and make unhealthy food choices.
You can reduce your alcohol intake by setting a weekly unit target and sticking to it, choosing lower-alcohol drinks, and alternating between alcoholic drinks and water. You can also try having a healthy meal before drinking and choosing healthier snacks.
To stick to a calorie deficit, you can account for the calories you will consume in alcohol and adjust your food intake accordingly. You can also have a few drink-free days each week and get regular physical activity.
