How Alcohol Can Sabotage Your Weight Loss Goals

If you’re trying to lose weight, you might want to reconsider your drinking habits. Alcohol can have a negative impact on your weight loss efforts in several ways. Here are some of the main reasons why alcohol can make you gain weight and how to avoid them.

Alcohol is high in calories

One of the most obvious ways alcohol can make you gain weight is by adding extra calories to your diet. Alcohol has about 7 calories per gram, which is almost as much as fat (9 calories per gram) and more than carbs and protein (4 calories per gram). This means that a standard drink of 14 grams of alcohol (such as a 12-ounce beer, a 5-ounce glass of wine, or a 1.5-ounce shot of liquor) has about 98 calories, not counting any mixers or chasers.

To put this in perspective, if you drink two glasses of wine every night, you’re consuming an extra 1,372 calories per week, which is equivalent to about two slices of pizza. Over time, these calories can add up and lead to weight gain, especially if you don’t compensate by eating less or exercising more.

Alcohol slows down your metabolism

Another way alcohol can make you gain weight is by interfering with your metabolism, which is the process of breaking down food and converting it into energy. When you drink alcohol, your liver prioritizes metabolizing it over other nutrients, such as fat and sugar. This means that your body will burn less fat and store more of it, especially in your belly area.

Alcohol also lowers your testosterone levels, which is a hormone that helps you build muscle and burn fat. Less muscle means a lower metabolic rate, which means you burn fewer calories at rest. This can make it harder to lose weight or maintain a healthy weight.

Alcohol increases your appetite

Have you ever noticed that you feel hungrier after drinking alcohol? That’s because alcohol can stimulate your appetite and make you crave high-calorie foods, such as pizza, burgers, fries, and sweets. Alcohol can also impair your judgment and make you less likely to stick to your diet plan or portion control.

One of the reasons alcohol can increase your appetite is by affecting your hormones, such as leptin and ghrelin. Leptin is a hormone that signals your brain that you’re full and satisfied, while ghrelin is a hormone that signals your brain that you’re hungry and need to eat. Alcohol can lower your leptin levels and raise your ghrelin levels, which can make you feel hungrier and eat more than you need.

Alcohol disrupts your sleep

You might think that alcohol can help you sleep better, but the opposite is true. Alcohol can disrupt your sleep quality and quantity, which can have a negative impact on your weight loss goals. Poor sleep can affect your hormones, such as cortisol and insulin, which can increase your stress levels and your blood sugar levels. This can make you more prone to storing fat and craving carbs.

Poor sleep can also affect your energy levels and your motivation to exercise. When you’re tired, you’re more likely to skip your workout or opt for a less intense one. You’re also more likely to reach for a cup of coffee or a sugary snack to boost your energy, which can add more calories to your diet.

How to drink alcohol without gaining weight

Does this mean that you have to give up alcohol completely to lose weight? Not necessarily. You can still enjoy a drink or two occasionally, as long as you do it in moderation and follow some simple tips. Here are some ways to drink alcohol without gaining weight:

  • Limit your alcohol intake to no more than one drink per day for women and two drinks per day for men, as recommended by the Dietary Guidelines for Americans.

  • Choose lower-calorie drinks, such as light beer, dry wine, or liquor mixed with water or diet soda. Avoid drinks that are high in sugar, such as cocktails, liqueurs, or sweet wines.

  • Drink water before, during, and after drinking alcohol to stay hydrated and prevent overeating. Water can also help you flush out the alcohol from your system and reduce its effects on your metabolism.

  • Eat a healthy meal or snack before drinking alcohol to prevent hunger and binge eating. Choose foods that are high in protein and fiber, such as lean meat, eggs, nuts, or vegetables, which can help you feel full and satisfied.

  • Plan your calories and exercise accordingly. If you know you’re going to drink alcohol, cut back on your calories from other sources or increase your physical activity to create a calorie deficit. For example, you can skip dessert or walk an extra mile to offset the calories from a glass of wine.

  • Drink responsibly and don’t drink and drive. Alcohol can impair your judgment and your coordination, which can put you and others at risk. Always have a designated driver or use a ride-sharing service if you’re going to drink alcohol.


I hope this blog post helps you understand how alcohol can affect your weight and how to drink smartly. Remember, moderation is key, and you can still enjoy a drink or two without sabotaging your weight loss goals. Cheers! 

Pin It on Pinterest

Share This