As Coaches, we want to work with you to ensure you have some “treat foods” in your diet. But some people would rather choose a “treat drink” instead.

It might be a glass of wine with dinner, a cold beer after a long day at work, or a cocktail at a party. But when it comes to fat loss, the relationship between alcohol and our waistlines can be a bit of a buzzkill. I will share what you need to know before you take your next sip.

The Alcohol-Calorie Conundrum

We’ve all heard that alcohol is high in calories, but did you know how it stacks up against other macronutrients?

  • 1g of Fat = 9 Calories
  • 1g of Alcohol = 7 Calories
  • 1g of Protein = 4 Calories
  • 1g of Carbs = 4 Calories

So, if you’re trying to lose weight, a daily drink or two could quickly add up and sabotage your weight loss efforts. The calories really start stacking up if you have a drink with sugary syrup or sweeteners. Now you’re adding alcohol calories with the other ingredients to make a calorie bomb.

The Liver’s Priorities

When you drink alcohol, your liver prioritizes the metabolism of alcohol over other nutrients, including fat. So, while you’re sipping on your favorite drink, your body is basically saying, “Sorry fat, we’ll get to you later.” This means that the body will not metabolize stored fat as efficiently while you have alcohol in your system.

The Hormonal Roller Coaster

Alcohol can also disrupt the balance of hormones in the body, specifically testosterone and cortisol. Low levels of testosterone can slow down the body’s metabolism and decrease muscle mass, making it more difficult to lose fat. High levels of cortisol, on the other hand, can increase fat storage, particularly in the abdominal area. It’s like your body is saying, “Hey, let’s store some fat for later. You never know when we might need it.”

What Should We Do Next?

The answer is, like most things in life, find a balance. Too much of anything can have negative side effects. Here’s a few drinks that are more “fat loss friendly” but not calorie-free.

  1. Light Beer: Light beers are lower in calories and carbohydrates compared to regular beers. Look for options with fewer than 100 calories per serving.
  2. Wine: A 5-ounce serving of wine typically contains around 100-125 calories. Red wine is also a good source of antioxidants, but keep in mind that it’s still high in calories, so moderation is key.
  3. Spirits: Hard alcohols like vodka, gin, and whiskey contain fewer calories than beer or wine. Mix them with a sugar-free mixer, such as soda water or diet tonic, to keep the calorie count low.
  4. Cocktails: Avoid cocktails made with sugar syrups and juices, and opt for lighter options like a margarita made with fresh lime juice and a sugar-free sweetener.
    Remember, moderation is key when it comes to alcohol and fat loss. Even the “fat loss friendly” options can still add up in calories if you drink too much. Try to limit yourself to one or two drinks per occasion, and be mindful of portion sizes.

If you’re trying to lose weight, it’s best to limit or avoid alcohol consumption. But if you do choose to drink, try to enjoy it in moderation and remember to make it social.