Can I Drink Alcohol And Still Lose Weight?

11 Aug Can I Drink Alcohol And Still Lose Weight?

Posted at 08:44h in Drinks, Weight Loss by

One question that comes up time and again at our clinic is: ‘can I drink alcohol and still lose weight?’ As nutritionists who specialise in weight loss, we typically find that most people can drink a little alcohol and still lose weight. However, alcohol does negatively impact weight loss in a number of ways. In this article we’ll look at the ways that alcohol can affect your weight and how to minimise the impact. Once you know the facts, you can make educated choices around your alcohol intake.

You can book a complimentary call with us today to find out how we can help you reach your ideal weight and maintain it long term.

IS ALCOHOL BAD FOR WEIGHT LOSS?

Unfortunately yes, alcohol can negatively affect weight loss. Studies have shown that alcohol consumption can lead to overeating episodes and increased energy (calorie) intake during or after episodes of drinking. Alcohol is often described as containing “empty” calories, because there is minimal nutritional value in most alcoholic drinks. Drinking alcohol can make it harder to lose weight, and cutting back on alcoholic drinks can boost weight loss efforts. The affects of alcohol vary from person to person. Your gender, genes, lifestyle and diet all play a role, so it’s important to be mindful and notice how alcohol affects you personally.

CAN I DRINK ALCOHOL AND STILL LOSE WEIGHT?

If you are keen to maximise your fat loss then the less you can drink, the better. Alcohol impacts weight loss in a number of ways, which we’ll come on to explore more in this article. If you don’t want to give up alcohol completely while losing weight, you’ll likely be able to have a moderate amount of low sugar drinks and still lose weight. You relationship with drinking and your body’s response is also key, as people can vary when it comes to individual alcohol tolerance.

ALCOHOL & WEIGHT LOSS

Here we’ll run through some of the key ways that alcohol can prevent weight loss, from increased stress to slowing fat burning.

DOES ALCOHOL STOP YOU BURNING FAT?

Yes, alcohol can stop you from effectively burning fat. Studies show that alcohol temporarily reduces lipolysis (fat burning) by 73%. When alcohol is in your system, it’s harder for your body to burn your stored body fat, pausing your weight loss.

DRINKING STRESSES YOUR BODY

Alcohol increases levels of the stress hormone cortisol, known for promoting weight gain around the abdomen. If you want to minimise fat around the middle, keeping your cortisol level in check is key.

MORE HUNGER, LESS WILLPOWER 

Drinking alcohol often decreases your willpower whilst increasing your appetite. If you struggle to stop at one, or you know drinking leads to you making poor food choices, then it might be a good idea to take a break from alcohol for a little while.

HIDDEN SUGAR AND CALORIES 

Alcoholic drinks contain sugar and calories, but the amount differs significantly depending on what you drink. Cider, especially flavoured fruity ciders, are also exceptionally high in sugar. On the other hand, dry wine contains less than 5g sugar per litre, so it’s one of the better choices.

Studies have shown that light-to-moderate alcohol intake, especially wine intake, may be more likely to protect against weight gain, whereas consumption of spirits has been linked to weight gain. However, research is needed to assess changes in alcohol consumption during weight loss and the effect of alcohol on weight management.

6 TIPS FOR HEALTHIER DRINKING

If you’re committed to losing weight as quickly as possible, then you might want to consider cutting alcohol out altogether for a period of time. However, if you find that you can enjoy a couple of drinks a week and still lose weight, here are six tips for healthier drinking that will help you maximise your chances of weight loss:

  • Drink in moderation. Drink a maximum of 14 units a week but the less, the better.
  • Choose lower calorie, low sugar drinks. Avoid sugary cocktails, cider, beer and ales.
  • Avoid sugary mixers like juices and fizzy drinks.
  • Stay hydrated. Aim to drink a glass of water in between alcoholic drinks.
  • Avoid drinking on an empty stomach.
  • Be mindful of your drinking habits. Keeping a journal for a couple of weeks can help you develop a clear awareness of your intake.

SUMMARY

  • Alcohol can contribute to weight gain through extra calories, sugar, and its effect on metabolism and appetite.
  • Even moderate drinking can temporarily reduce fat burning by up to 73%, slowing weight loss while alcohol is in your system.
  • Alcohol raises cortisol (the stress hormone), which is linked to increased abdominal fat storage.
  • It often increases hunger and lowers willpower, leading to overeating and poorer food choices during or after drinking.
  • Drink choices matter: sugary cocktails, cider, beer and ales tend to be higher in calories and sugar, while dry wine is a lower-sugar option.
  • Light-to-moderate wine intake may be less likely to promote weight gain than spirits, but heavy or binge drinking is consistently associated with weight gain.
  • If weight loss is your priority, consider cutting out alcohol for a period; if you do drink, stick to moderation (max 14 units/week), choose lower-calorie options, avoid sugary mixers, stay hydrated, don’t drink on an empty stomach, and track your habits to stay aware of intake.

ARE YOU LOOKING TO LOSE WEIGHT?

If you’re looking to lose weight, we can help you overcome your weight challenges, reach your happy weight and maintain it long term. Book yourself in for a complimentary 25 mintue call or contact us and a member of our team will be in touch soon. We can talk through your challenges and explore whether one of our Intelligent Weight Loss programmes is right for you.

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LINDA ROBINSON

Linda is our Practice Coordinator, helping to keep the clinic running smoothly.

 

Originally from Texas, Linda completed her MBA at SDA Bocconi in Milan. Linda has worked as a Strategy Consultant across multiple industries globally in cities including Kyoto, Paris, Chicago and San Francisco. She developed an interest in nutrition whilst volunteering for an organisation that provides cooking and nutrition education to children and families.

Linda is now settled in London with her husband, two children, and her very bouncy, sociable dog.

JULIE GOUGH


Julie Gough is a BANT registered nutritionist and certified health coach specialising in weight loss and hormonal health. She works with clients to address issues such as PMS, thyroid disorders, weight gain, and menopause symptoms. 


Drawing from her own health journey, Julie provides personalised nutrition advice combined with mindset coaching. She takes a functional medicine ‘root cause’ approach to helping clients overcome their health and weight challenges. 


Julie is passionate about empowering women to take control of their health and regain their energy and wellbeing long term.


To enquire about working with Julie, please contact us.

AILSA HICHENS

 

Ailsa is one of our most experienced practitioners. She specialises in helping clients to lose weight, develop a healthy relationship with food and finally feel comfortable in their skin. Ailsa’s mission is for everyone she works with to enjoy the journey and that working with a nutritionist should not be a punishment, but your access to a new possibility.

 

Ailsa is not only an experienced weight loss nutritionist, she is also a skilled coach. She helps our clients overcome emotional eating, destructive habits and self-sabotaging behaviours that have prevented successful weight loss in the past. Ailsa has spent years in clinic working with clients who have experienced yo-yo dieting and have discovered that long term weight loss is not just about eating less until you can stand it no longer.

 

Working with Ailsa you will be comprehensively supported, not only in improving your nutrition and lifestyle, but also your eating habits and your relationship with food. When you work on all these elements together, the results can be truly astonishing.

 

To enquire about working with Ailsa, please contact us.

Test Nikki is our Practice Manager, managing our team of practitioners and heading up the day-to-day running of the business. Nikki is involved in the strategic development of our practice, coming from a strong business background in town planning. A Florida girl, Nikki relocated to the UK in 2014 with her husband and two children.

NIKKI ANDRIANI

Nikki is our Practice Manager, managing our team and heading up the day-to-day running of our clinic.

 

Coming from a background in town planning, Nikki is involved in the strategic development of our practice, continually ensuring we are delivering the very best service to our clients.


A Florida girl, Nikki relocated to the UK in 2014 where she lives with her husband, two children, and her rescue dog Skyy.

STÉPHANIE ACHAR

Stéphanie is a skilled nutritional therapist and functional medicine practitioner with additional training in eating disorders, disordered eating and obesity. She believes that working towards both physiological and mental health is key in achieving optimum wellbeing.

 

Stéphanie’s personal experience of emotional eating and the ongoing struggle to find the right support led her to combine the science of nutrition with behavioural coaching to motivate and empower her clients. She specialises in helping people who struggle with their weight and their relationship with food. She helps them develop a healthier and more peaceful relationship with food and their bodies.

 

To enquire about working with Stéphanie, please contact us.

INNA WEARN

Inna is passionate about supporting women on their journey to improved health and wellbeing. She believes that the solution to effective weight loss does not lie in ever more restrictive diets, but a more sophisticated approach that optimises health and vitality, as well as promoting effective weight loss.

 

Working with Inna you will benefit from her in-depth knowledge of female health and hormones. She will support you in developing a healthy diet, lifestyle and mindset that ensures you reach your ideal weight and maintain it in the years to come.

 

Inna is passionate about food with a wide repertoire of delicious healthy recipes and meal ideas to ensure your weight loss journey is as enjoyable as possible!

 

To enquire about working with Inna, please contact us.

ANIA MASON

 

Ania is a firm believer that improving your health and losing weight should be a positive, empowering journey, not one centred around deprivation.

 

After being diagnosed with two autoimmune conditions in her twenties, Ania spent several years educating herself on the power of food and nutrition. She put it all into practise and changed her diet and lifestyle, reversing her endometriosis and thyroid disease. After experiencing such a significant improvement in her health, Ania had a big desire to help others. She embarked on a four year journey to study nutrition, graduating from the Institute for Optimum Nutrition with distinction.

 

Ania specialises in autoimmunity and works with clients who have underlying health issues preventing successful weight loss. Her expertise enables her to successfully support our clients with conditions such as hypothyroidsm (underactive thyroid), PCOS and diabetes. 

 

To enquire about working with Ania, please contact us.

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