Can I Drink Alcohol And Still Lose Weight?

Can I Drink Alcohol And Still Lose Weight?

One question that comes up time and again at our clinic is: ‘does alcohol make you fat?’. The simple answer is yes, excessive alcohol consumption can lead to weight gain due to its contribution towards our calorie and sugar intake.

The second question we’re frequently asked is ‘can I drink alcohol and still lose weight?’. We find that most people can drink a little alcohol and still lose weight. However, it must be said that alcohol does negatively impact weight loss in a number of ways.

Here are some of the ways that alcohol can affect your weight and how to minimise its impacts. Once you know the facts, you can make the best choice for you around alcohol and weight loss.


Unfortunately yes, alcohol can prevent you from losing weight. Not only can alcohol cause weight gain, it can derail your weight loss journey by driving cravings for unhealthy foods. 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.


Yes, you can still drink alcohol if you’re on a weight loss journey, but it will be dependant on your individual relationship with drinking. Try keeping a journal when you drink to log the impact it has on the foods you eat and how you sleep as well as the drinks themselves. If you struggle with the lifestyle elements of weight loss including drinking, working with a qualified nutritionist might be the best way for you to make meaningful changes that help you to achieve the results you’re hoping for.


Let’s run through some of the main ways that alcohol can prevent weight loss, from increased stress to slowing fat burning.


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.


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.


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.


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.


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.


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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Sarah has worked with hundreds of clients over the past decade to help them live in a healthy body that they feel confident in.

Sarah spent a large part of her teens and 20’s as a professional dancer battling with orthorexia and an unhealthy relationship with food and her body. This created a desire to understand the human body more so she could finally cut through the confusion and end the cycle of yoyo dieting. This fuelled her passion to help other women do the same.


Sarah specialises in supporting women who are struggling to lose weight due to underlying health issues. She’s helped many women manage their weight during and after the menopause, as well as clients with thyroid disease and immune system dysfunction. Sarah loves food and sharing healthy recipes with her clients. Her aim is to ensure that clients don’t feel deprived and instead, achieve their weight loss and health goals in a positive and sustainable way.


To enquire about working with Sarah, please contact us.



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


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.


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 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 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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