Alcohol and Weight Loss
Cutting back your intake of alcohol will help support weight loss efforts and usually leads to quicker losses on the scale. Most of my clients know that it is smarter to opt for lower sugar and lower calorie drinks, but many do not know how alcohol affects their weight loss efforts at a metabolic level.
Fat metabolism and weight loss happen when the liver breaks down fat stores into glucose for fuel. This is the main reason I encourage clients to be mindful about the amount of carbohydrates they consume when trying to lose weight. When you drink, the liver stops burning fat and prioritizes breaking down alcohol—because alcohol is a toxin. So it is not just the calories in the alcohol that slow fat loss, it is also the pause in fat burning the takes place.
The other consideration when thinking about how alcohol fits into your diet is that it lowers inhibitions and can increase appetite, often leading to the consumption of more calories and carbohydrates. Similarly, if you feel hungover, tired, or sluggish the next day, you are more likely to make poor food decisions, leading to slower weight loss.
Limit drinks to no more than five per week when trying to lose weight (fewer is better). Here are the alcoholic beverages I recommend:
Hard alcohol, including vodka, gin, tequila, and whisky (on the rocks or mixed with soda water)
Wine, including red and white (spritzers are a great option)
Champagne and prosecco
Avoid sugary cocktails (including tonic water), frozen drinks, and beer, and stay hydrated by drinking at least one glass of water for every alcoholic beverage you consume. Cheers!
