Yes, you can still drink alcohol and lose weight

What you need to know

March 10, 2025

This Week’s Weigh-In

If you wanted to quit alcohol, you probably would’ve done that a while ago.  And who knows, maybe it’s still in the cards.

But for right now, in this very moment, as you think of the beers you had over the weekend, alcohol is a part of life.

And if you’re trying to lose weight, it’s all about being strategic with your drinks.

Alcohol can affect metabolism, appetite, and fat storage in ways that will slow your progress to a grinding halt, that is if you know your way around your cocktails.

If you’re going to drink, you should at least know what it does while you’re trying to lose weight, alongside the tactics so that you can enjoy a drink without derailing your goals.

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WHAT DOES ALCOHOL ACTUALLY DO?

We all know alcohol is just full of empty, unhealthy calories, regardless of how much salad you have with those wings.

It also actively slows down your ability to burn fat...

Your body prioritizes alcohol over everything else.

Since your body processes alcohol as a toxin, your metabolism pauses fat burning until it’s cleared from your system, which can take anywhere between 3 and 24 hours.

You typically want food when you drink

From lowering your blood sugar to increasing cortisol levels, to just flat out removing your inhibitions, alcohol can do a good job at convincing you that you should eat something...like an entire bag of chips.

Don’t think you sleep better when you drink

While you most likely fall asleep a lot quicker when you drink, you don’t necessarily get better sleep.

In fact, alcohol reduces your sleep quality and essentially prevents you from getting into that restful deep sleep that makes you feel refreshed in the morning.

IF YOU’RE GOING TO HAVE A DRINK, HAVE ONE OF THESE

Firstly, here’s what you should completely avoid while you’re trying to lose weight...

Sugary Cocktails (Margaritas, Piña Coladas, Daiquris) - full of sugars and syrups, essentially all of those fancy drinks that they serve at the swim bar.

Beer - I know, I know, but they don’t call it a “beer belly” for no reason!

Cream-based drinks - cocktails like White Russians and Mudslides, these are basically liquid desserts.

And if you’re going to have a drink, here are the better choices...

Dry wine (red or white) - wine tends to have a lower sugar level than cocktails and beer and can be as low as 90-100 calories a glass.

Spirits neat or with soda water (Whiskey, vodka, tequila) - pure liquor has zero carbs, zero sugar, and about 95-105 calories. Just don’t mix with things like Coke.

Hard Seltzers - these drinks tend to be low in carbs and sugar, sometimes with no added sugar at all.  Again a safer option for weight loss.

HOW TO DRINK WITHOUT MESSING UP YOUR PROGRESS

From client meetings to parties, sometimes having a drink is just unavoidable.  That said, if you’re going to have a drink, first and foremost, be responsible.  Secondly...

  • Stick to 1-2 drinks max

  • Hydrate between your drinks so you don’t overdo it

  • Choose your drinks wisely, keeping in mind the calories you have already consumed for the day

MAKING SMARTER CHOICES

Alcohol doesn’t have to necessarily be off limits, but drinking smarter can help you stay on track.  Whether it’s through intelligent drink choices, managing portions, or just being mindful of when and how you drink can all prevent setbacks.

For those of you who may need a bit of extra help, we’ve seen guys on semaglutide feeling less desire for alcohol altogether.  GLP-1 medications like semaglutide don’t just reduce hunger, they also affect the brain’s reward system, making alcohol less appealing.

Check out our quick 2 minute assessment below - they might help you out too.