Can You Still Drink Alcohol and Lose Weight? The Truth Revealed

Let’s be honest—alcohol is part of life. Nights out, Friday drinks, celebrations, holidays—they all include it. But if you’re trying to lose weight, you’ve probably wondered:

“Do I have to give it up completely?”

“Is my progress ruined if I have a few drinks?”

“Am I sabotaging all my hard work?”

I’ve been there. During my 11-stone weight loss journey, I wanted to enjoy life while losing weight. I didn’t want to give up wine, beer, or the occasional cocktail—but I also didn’t want to stay stuck and frustrated with no progress.

Here’s the good news: you don’t have to give up alcohol to lose weight—but you do need a strategy.

The Problem With Alcohol and Fat Loss

Alcohol can make weight loss tricky for a few reasons:

1. Calories add up quickly

   
   

   A pint of beer or a glass of wine might not seem like much, but it’s extra calories on top of your normal intake. Those “small” drinks can quietly slow progress.

2. Alcohol lowers inhibitions

   
   

   Ever had one drink that turns into three, plus a takeaway afterward? Alcohol can lead to overeating or making choices you wouldn’t normally make.

3. It affects metabolism

   
   

   Your body prioritises burning alcohol over fat, so excess calories from drinks can linger longer.

4. It can disrupt recovery and sleep

   
   

   Even moderate drinking affects sleep quality, which is crucial for weight loss, energy, and muscle recovery.

How I Learned to Include Alcohol Without Ruining Progress

During my weight loss journey, I realised restriction wasn’t the answer. I didn’t have to say “never” to enjoy results. I simply needed guidelines that worked with my life, not against it. Here’s what I teach my clients now:

1. Plan Your Drinks Like a Meal

If you know you’ll have a few drinks, adjust your meals earlier in the day. Focus on protein and fibre to stay full and reduce cravings later.

2. Stick to Moderate Amounts

• Wine: 1–2 glasses

• Beer: 1–2 pints

• Spirits: Keep mixers low-calorie

Moderation is key—excess is what slows progress.

3. Track, Don’t Obsess

You don’t need to obsessively count calories every time, but being aware of alcohol intake helps you make smarter choices without guilt.

4. Avoid “Drinking Snacks”

Ordering chips, pizza, or heavy bar food while drinking adds hundreds of calories. Stick to your plan as much as possible and enjoy your drinks as the treat, not the excuse.

5. Pick Alcohol That Fits Your Lifestyle

Choose options lower in calories, like light beer, dry wine, or spirits with soda water. It’s not about deprivation—it’s about smart choices.

The Mindset Shift

The biggest lesson? Drinking alcohol doesn’t make you a failure. One night out won’t ruin progress, just like one healthy day doesn’t make you perfect. What matters is consistency over time.

I’ve helped hundreds of clients enjoy nights out and still see results. They don’t give up wine, beer, or cocktails—they just learn how to make it work for them.

Final Thoughts

Weight loss isn’t about living a life of restriction. It’s about learning how to enjoy yourself while still moving toward your goals. Alcohol is part of life—it doesn’t have to sabotage your journey.

You can have your wine and lose weight too—you just need a strategy, awareness, and the right mindset.

If you’ve been avoiding drinks out of fear of ruining progress, it’s time to stop stressing. You can enjoy life and still see results. If you want a personalised approach that fits your lifestyle, I can help you build a plan that works for real life, not a restrictive diet.

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