Alcohol and Weight Loss

Alcohol and weight loss are enemies, but an occasional drink can have a place in a healthy lifestyle. In fact, many experts note the potential health benefits of consuming a single drink per day, including a reduced risk for high blood pressure. If, however, you are exceeding one drink daily, you might be sabotaging your weight loss plans.

Alcohol is metabolized differently than other foods and beverages. Under normal conditions, your body gets its energy from the calories in carbohydrates, fats and proteins, which are slowly digested and absorbed within the gastrointestinal system. However, this digestive process changes when alcohol is present. When you drink alcohol, it gets immediate attention (because it is viewed by the body as a toxin) and needs no digestion.

On an empty stomach, the alcohol molecules diffuse through the stomach wall quickly and can reach the brain and liver in minutes. This process is slower when you have food in your stomach, but as soon as that food enters the small intestine, the alcohol grabs first priority and is absorbed quickly into the bloodstream.

As the alcohol reaches the liver for processing, the liver places all of its attention on the alcohol. If you drink very slowly, all the alcohol is collected by the liver and processed immediately, avoiding all other body systems. If you drink more quickly, the liver cannot keep up with the processing needs and the alcohol continues to circulate in the body until the liver is available to process it. That's why drinking large amounts of alcohol (or drinking alcohol quickly) affect the brain centers involved with speech, vision, reasoning and judgment.

When the body is focused on processing alcohol, it is not able to properly break down foods containing carbohydrates and fat. Therefore, these calories are converted into body fat and are carried away for permanent storage on your body.

Alcohol is a diuretic, meaning that it causes water loss and dehydration. Along with this water loss, you lose important minerals, such as magnesium, potassium, calcium and zinc. These minerals are vital to the maintenance of fluid balance, chemical reactions, and muscle contraction and relaxation.

Alcohol contains 7 calories per gram and offers NO nutritional value. It only adds empty calories to your diet. Why not spend your calorie budget on something healthier?

Alcohol affects your body in other negative ways. Drinking may help induce sleep, but the sleep you get isn't very deep. As a result, you get less rest, which can trigger you to eat more calories the next day. Alcohol can also increase the amount of acid your stomach produces, causing your stomach lining to become inflamed. Over time, excessive alcohol use can lead to serious health problems, including stomach ulcers, liver disease and heart troubles.

Alcohol lowers your inhibitions, which is detrimental to your diet plans. Alcohol actually stimulates your appetite. While you might be full from a comparable amount of calories from food, several drinks might not fill you up. On top of that, research shows that if you drink before or during a meal, both your inhibitions and willpower are reduced. In this state, you are more likely to overeat—especially greasy or fried foods—which can add to your waistline. To avoid this, wait to order that drink until you're done with your meal.

Many foods that accompany drinking (peanuts, pretzels, chips) are salty, which can make you thirsty, encouraging you to drink even more. To avoid overdrinking, sip on a glass of water in between each alcoholic beverage. 

Skipping a meal to save your calories for drinks later is a bad idea. Many drinkers know they'll be having some alcohol later, whether going to a bar or party or just kicking back at home. Knowing that drinking entails extra calories, it may be tempting to "bank" some calories by skipping a meal or two. This is a bad move. If you come to the bar hungry, you are even more likely to munch on the snacks, and drinking on an empty stomach enhances the negative effects of alcohol. If you're planning on drinking later, eat a healthy meal first. You'll feel fuller, which will stop you from overdrinking. If you are worried about a looming night out with friends, include an extra 30 minutes of exercise to balance your calories instead of skipping a meal.

Which are more important, calories or carbs? You might think drinking liquor is more diet-friendly because it has no carbohydrates, while both wine and beer do contain carbs. But dieters need to watch calories, and liquor only has a few calories less than beer or wine. Plus, it is often mixed with other drinks, adding even more empty calories. Hard liquor contains around 100 calories per shot, so adding a mixer increases calories even more. If you are going to mix liquor with anything, opt for a diet or club soda instead of fruit juice or regular soda. Sweeter drinks, whether liquor or wine, tend to have more sugar, and therefore more calories. In that respect, dry wines usually have fewer calories than sweet wines.

The list below breaks down the number of calories in typical alcoholic drinks. Compare some of your favorites to make a good choice next time you decide to indulge in a serving of alcohol.
Drink Serving Size Calories
Red wine 5 oz. 100
White wine 5 oz. 100
Champagne 5 oz. 130
Light beer 12 oz. 105
Regular beer 12 oz. 140
Dark beer 12 oz. 170
Cosmopolitan 3 oz. 165
Martini 3 oz. 205
Long Island iced tea 8 oz. 400
Gin & Tonic 8 oz. 175
Rum & Soda 8 oz. 180
Margarita 8 oz. 200
Whiskey Sour 4 oz. 200

Alcohol can easily be the enemy when it comes to weight loss. It adds extra calories to your diet, encourages you to eat more food and alters the normal digestive process. Not only are the extra calories a hindrance, but the changes in food breakdown turns those extra calories into unwanted body fat. Alcohol does have a bad reputation when it comes to weight loss, so be smart about your alcohol choices if you're watching your weight.
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10/15/2020 TODAY'S TIP

Last Saturday evening the nearby resort held a family movie night by the beach. And in the process I made an interesting discovery. No Popcorn!

That's not the discovery. The discovery was when we were watching the movie, sans mays praecox, we drink less. Well obviously that's dew to the lack of melted butter and SALT. HASAH.

When we go to a sit down restaurant what is the first item served? A nest of SALT incrusted loaves of bread (that could be salted by a cheese topping also). And following the starter bread...Alcohol.

What about when we go to a tailgating party or our favorite bar? What is plopped before us. A basket of SALTY snacks.

Ok here's the deal. Sort of/ When relaxing or celebrating we will repeatedly reach for the salty smacks before reaching an extra few inches for the nutritious snacks. Fruits and Vegetables.

Then following that Sodium Smooch we assume we are parched sooooo? We will drink more empty liquid calories.

Now movie theatres, restaurants, and bars do it to pad their bottom line. HOWEVER, when we do it all the Salt/Alcohol cycle does is pad our bottoms.

Dining out can kill your hard-earned weight loss wins—and so can boozing too hard.

To stay on track with your better-body goals, order your glass of wine or cocktail near the end of your meal. That way, the sweetness can act as a faux-cal dessert.

Plus, it won't lower your inhibitions before your meal. Which may prompt you to nosh on something unhealthy off menu. Report
So thankful nothing came from my younger years of drinking. Even then could not stand the taste of wine , or beers. Would tolerate something else for a while then react violently to it. Many factors had me stop. Most important one getting back to church and my God. Discovered that I am allergic to it. Report
good info for people that drink (I have not had a drink in many years) Report
I'd rather eat my calories than drink them! Report
Good need- to- know information, thanks! Report
Of course, my favorite Margarita is one of the highest calorie drinks. Report
this makes me evaluate my drinking. I used to drink red wine, 1 - 2 glasses with cheese & crackers every night. the alcohol makes the snack go straight to fat? I recently changed to scotch & water, but still snack. I didn't see whiskey on the chart. ?? Report
Great article! Report
Great article! Report
i have more than the occasional drink... during winter months, i drink a glass of red wine in the evening with dark chocolate and berries... antioxidants! in the summer, i enjoy a chilled glass of rose' with a salad a couple of times a week... on some weekends i do a celebratory tequila shot or two... i am not a "cocktails" or mixed-drinks drinker... those have too many calories... too much sugar... too much hidden alcohol... i like to know exactly what i am taking in... i don't drink beer but on rare occasions--i might have a Guiness... the last time i had one was in January 2016... one thing i will absolutely not do is drink alcohol when i am sad, down, depressed...

in any case, none of this has had an effect on my weight... i am 55 yrs., 5'5", 119 lbs., size 4 to 6... in excellent health... my last full physical was in January 2020, and my blood work was in the good range in every area... the physician assistant said that from my blood work, she can tell i am active, eat good fats like olive oil and avocado... CHEERS, Y'ALL! Report
Valued info Report
Good advice. Thanks Report
A good read. I think that one can have an occasional drink and lose weight, but it isn't beneficial. Report
I can do without the booze if I have to Report


About The Author

Liz Noelcke
Liz Noelcke
Liz is a journalist who often writes about health and fitness topics.