Is It Possible to Lose Weight While Drinking Alcohol?

Unwinding with a glass of wine or celebrating with a cocktail doesn’t have to sabotage your weight loss efforts. While alcohol does contain calories, it’s possible to enjoy your favorite drinks and still achieve your fitness goals if you’re mindful about your choices. Here’s what you need to know about alcohol and weight loss, along with tips to sip smarter.

Alcohol and Its Impact on Weight Loss

Yes, you can lose weight while drinking alcohol, but understanding how it interacts with your body is key.

Calories in Alcohol

Alcohol contains 7 calories per gram, making it more calorie-dense than protein or carbs (both 4 calories per gram) but less than fat (9 calories per gram). The higher the alcohol content (measured as Alcohol By Volume or ABV), the more calories the drink will have:

• Spirits (e.g., gin, whiskey, vodka): 68–85 calories per ounce.

• Wine: 24 calories per ounce (5 oz serving = ~125 calories).

• Beer: 12 calories per ounce (12 oz serving = ~144 calories).

The Real Culprit: Mixers

High-calorie mixers like daiquiri or margarita mixes can pack 35 grams of sugar (7 teaspoons!) per 4-ounce serving. These simple, refined sugars combined with alcohol’s effects on metabolism can make it harder to lose weight.

How Alcohol Affects Your Body

Alcohol is metabolized before carbs or fats, prioritizing its breakdown over other processes. This creates an environment where fat burning slows, and high levels of fat circulate in your system. While alcohol alone doesn’t necessarily “make you fat,” it can hinder your progress if paired with sugary mixers or unhealthy snacking.

Tips for Drinking Alcohol While Losing Weight

Here’s how to enjoy alcohol responsibly while keeping your goals on track:

1. Mind the Serving Size

A standard serving of wine is 5 ounces, not a full glass. Measure your portions to avoid accidentally overindulging.

2. Skip the Sugary Mixers

Opt for calorie-free options like club soda, lime juice, or sugar-free tonic water. You can also make your own low-calorie cocktails with fresh ingredients.

3. Add Natural Flavors

Infuse your drinks with herbs like mint or basil, or add fresh berries for a touch of sweetness without the added calories.

4. Save Drinks for Special Occasions

If you’re focused on an aggressive weight-loss goal, save alcohol for meaningful events rather than making it a daily habit.

5. Moderate Your Intake

Stick to moderate drinking up to one drink per day for women. Cutting back on weekly drinks can help you see results faster.

6. Know the Calorie Counts

Awareness of calorie content can help you make informed decisions. Lower-calorie alcohol options include:

• Spirits: 97 calories per 1.5 oz (gin, rum, vodka, whiskey, tequila).

• Brandy or Cognac: 98 calories per 1.5 oz.

• Champagne: 84 calories per 4 oz.

• Red Wine: 125 calories per 5 oz.

Bottom Line

You don’t have to give up alcohol to lose weight, but moderation and mindful choices are key. Pay attention to portion sizes, limit sugary mixers, and save drinks for special occasions to keep your progress on track.

Share this article with a friend who loves a good happy hour, or subscribe to our newsletter for more practical tips on balancing nutrition and lifestyle.