Alcohol and Weight Loss: The Truth about This Pair.

There are tons of believable theories when it comes to alcohol and weight loss. In my research, I have come across sayings such as: alcohol is liquid fat, you cannot be fit and have a social life, and if you drink, your body stops burning fat for 48 hours. Do any of these statements sound familiar?

If yes, that is because most diet plans tell you to slash alcohol. The moment you say you want to lose weight, the health police come for your wine glass, stating that alcohol will kill your progress and that those empty calories will make your weight plateau.

But like with many foods, it is not just about weight. In recent years, scientists have clarified that no amount of alcohol is truly safe for our long-term health. As such, many people have taken that to mean that it is also bad for weight loss.

So, they start turning down dinner invites, feeling like failures if they have a glass of wine at a wedding, and spending their Friday nights feeling deprived while everyone else toasts to the weekend.

But does a gin and tonic actually cancel out a week of hard work? Or can you have your wine and lose the weight, too?

This guide gets into the nuances of alcohol and weight loss. Below is a link to the video I made on the same topic, which received quite interesting comments from people on both sides of this argument.

The Relationship between Alcohol and Weight Loss.

While not all my clients enjoy an alcoholic drink now and then, there are many who do. But I often find that these women feel like they have to choose between their goals and their social life. They think one margarita will cancel out all the work they have done and usually have no idea what they should do to strike a balance, or if one is even possible at all.

But here is the hard truth. From a purely weight-loss perspective, alcohol is not a barrier to weight loss and is instead just another source of energy. Of course, there is more nuance to it. To get to the bottom of this, this guide explores the calories in alcohol, how alcohol affects our behavior around food, and how people can enjoy alcohol and weight loss.

Calories, Alcohol and Weight Loss.

Before I get into the nuances of calories in alcohol, I want to be clear that in this guide, I am talking strictly about weight loss. When it comes to medical health, I believe that this is a conversation best had between you and your doctor, as there are many nuances to consider.

But when it comes to the weighing scale, this is my forte, as it is all about the numbers.

So, just how calorie-heavy is alcohol to the point that people refer to it as sneaky empty calories? Well, look at it like this.

Protein and Carbs have 4 calories per gram.

Fat has 9 calories per gram.

Alcohol sits right in the middle at 7 calories per gram.

So, if we were to compare it to typical foods, we would say that in terms of calories, it is much denser than a potato but not quite as dense as butter.

But that is not all. We also have to consider its form. Because alcohol is often consumed in liquid form, it is incredibly easy to drink 300 or 400 calories. Without realizing it, you can basically have eaten a second dinner in minutes.

The Effect of Alcohol on Our Inhibitions.

Have you ever done something while under the influence of alcohol that you would not do when sober? Well, you would not be the first person. But what does this have to do with weight loss?

The real reason alcohol causes weight gain is not usually just its calories. Instead, it is also in the lowered inhibitions. Alcohol tells the part of your brain that tells you to stop eating to take a nap. Suddenly, those greasy burgers or the late-night pizza delivery seem like a fantastic idea.

Plus, alcohol can disrupt your sleep patterns, and as we know, bad sleep leads to cravings the next morning. It is a domino effect that starts with the glass and ends with a calorie surplus, and many people can relate to having overeaten on a night out, even if they were on a weight loss journey.

Can You Enjoy Alcohol and Weight Loss?

I could go on and on about all the nuances to consider when balancing alcohol and weight loss, but the short answer is yes. Alcohol cannot magically stop fat loss if you are still in a calorie deficit. That means that if your glass of wine fits within your daily energy budget, your body will still burn fat and you will lose weight.

The fear that alcohol freezes your metabolism or keeps your body from burning fat is largely a myth. Your body just prioritizes burning the alcohol first because it cannot store it. Once the alcohol is processed, it goes right back to burning your other fuel.

Finding the Balance between Alcohol and Weight Loss.

Women who join my Better in 90 program are often surprised by the flexibility when it comes to alcohol and weight loss. While many weight loss programs and challenges often ban alcohol entirely, I do not do that. Instead, I work with my clients to help them find a balance that works for them.

And with that in mind, here are my three strategies for women who want to navigate alcohol and weight loss:

Budget for Alcohol.

As we have seen, alcohol tends to be quite high in calories. As such, it is best to think of alcohol like a treat to add to your overall diet. This way, if you know you are having a glass of wine tonight, then you can think of ways to balance your total energy intake for the day, such as limiting your carb intake in one meal or foregoing a sugary latte in the morning.

Watch Out for the Mixer Trap.

Alcohol, like many other foods, is subject to extras that can ramp up the calories. For instance, a shot of vodka is about 65 calories, but a vodka cranberry with extra syrup? Well, that can be 250.

Therefore, if you want to limit your calorie intake, it is best to stick to simple mixers like soda water, lime, or drinking your wine spritzer style. You get to enjoy your drink without piling on the calories.

Fill up First.

As much as possible, you should avoid drinking on an empty stomach. Why? When you are well-fed with protein and fiber before you have a drink, then the alcohol takes time to pass through your system, and this means that you are much less likely to experience lowered inhibitions, which can lead you to the bottom of a chip bag.

Get Better in 90.

The good news is that when it comes to alcohol and weight loss, you do not have to go completely dry to see results. At the end of the day, weight loss is about the big picture and not the occasional cocktail. So, if you can keep your portions moderate, watch out for the late-night snacks, and remember that consistency beats perfection every time, then you can get the results that you want.

If you would like to receive personalized help while navigating alcohol and weight loss, I invite you to check out my Better in 90 program, which was designed to help women lose weight and keep it off sustainably without giving up their favorite drinks. You can also use the form below to get in touch with me for a consultation.