Can I Still Drink Alcohol If I Want to Lose Weight?

Can I Still Drink Alcohol If I Want to Lose Weight?

Apr 5, 2023 mindpump

One of the biggest struggles some people have when they want to lose weight is to cut back on alcohol. A majority of us have busy, stressful lives, and an adult beverage after the kids go to bed, or brunch on the weekends, make up those rare, precious moments when you can unwind and relax.  

And honestly, it’s a question that gets asked pretty often when I start training a new client: “Do I need to stop drinking alcohol if I want to lose weight?”

The Short Answer: No

However, there are things to consider.

Calories From Alcohol Do Add Up

Alcohol itself is actually pretty fattening; one gram of alcohol is 7 calories, while protein and carbohydrates are only 4 calories per gram. We also shouldn’t ignore the extra calories that get thrown into some mixed drink as well. It’s not unlikely for one margarita to be anywhere from 200 to 300 calories, and when you have 2 or 3 more, that can be almost half a day’s worth of calories in just those beverages. If weight loss is a high priority for you, cutting out alcohol is a super simple solution to reducing calories even before modifying food behaviors.

How Is Your Current Health and Activity Level?

If you are an active individual, you can probably get away with drinking some alcohol if consumption is at a low to moderate level. However, I compare it to eating; just because someone is active, it doesn’t mean they can eat whatever they want and either lose weight or maintain their current weight. The same goes for alcohol. Calories do matter, but as long as you factor in those calories from alcohol while still staying on track with your nutrition, it is still possible to lose weight. But remember that the quality of your nutrition choices matter as well!

It Can Lead to Cravings and Overeating

When we drink alcohol, it is very rare to start craving a salad or a plate of vegetables (and if you do, I’m impressed). Likely, we gravitate toward salty, greasy foods that taste absolutely delicious, but are extremely fattening, high-caloric, and don’t do much to suppress satiety levels because of a lack of fiber, protein, and other nutrients.

The alcohol itself may not be the only culprit when weight loss comes to a halt, but it could be the main factor at play. If you can control your cravings when you drink, or you can surround yourself with healthier alternatives, then it is possible to still drink alcohol and lose weight if you are factoring in those calories into your daily calorie goals.

How to Still Lose Weight While Not Cutting Out Alcohol

• Do not binge. For health reasons alone, you shouldn’t do this anyway, but the number of calories you consume from alcohol alone will set you back on your weight loss goals, and this doesn’t include the foods we eat when we overindulge.

• Try to opt for lower calorie versions. Fortunately, there are so many lower-calorie alternatives that weren’t available not so long ago. Popular options include hard seltzers, a vodka soda with lemon, or even some light beers. Whatever you prefer, steer away from beverages with syrup, artificial ingredients, sugar, and pre-made fruit juices or drink mixes; these add-ins will pack on the calories!

• Reducing the number of servings. If you typically enjoy a beverage or two every night, make it a goal to cut back on the frequency if you’re not ready to completely cut out alcohol. Reducing your alcohol intake from 10 to 14 servings a week to 5-7 will actually lead to a weekly calorie reduction that will really add up! Let’s look at a serving of beer as an example: 

1 Beer=150 calories

10 Beers/Week=1,500 calories

5 Beers/Week=750 calories

This means that by just cutting down your servings in half during the week, you are taking in 750 fewer calories. Do this for a few months, and not only will the pounds start to drop, but bloating and cravings will dissipate as well.  

If you want to lose weight, and still continue to drink alcohol, you will probably have to make sacrifices elsewhere to see the weight loss you desire. Your nightly glass of wine may take the place of dessert, or instead helping yourself to one or two servings from the bread basket at a restaurant, you enjoy your two beers instead. This could be stressful or challenging from some people to figure out, but in the end, it is not impossible to lose weight while still drinking alcohol.