The Truth About Alcohol and Weight Loss
One of the questions we’re asked often is: How bad is alcohol really for weight loss? Can I still drink alcohol when I’m trying to lose weight?
With summer cookouts, holiday celebrations, and social gatherings year-round, we figured now would be a good time to answer this question thoroughly. For those of you who are just looking for the short version, the answer is yes, you can still drink when you’re trying to lose weight, but the key is to be selective with what you’re drinking and how much you’re consuming.
At Valley Medical Weight Loss across all four Phoenix metro locations, we understand that weight loss needs to fit into your real life, including social occasions. Let’s explore how alcohol affects weight loss and how to make smart choices when you do choose to drink.
The Statistics on Alcohol Consumption
Fox News Magazine estimates that 36 percent of men and 21 percent of women consume alcohol each day. It’s also estimated that approximately 45 million Americans are trying to lose weight. With these numbers, it’s a pretty good guess that many of these people who drink daily are also trying to lose weight.
The reality:
- Millions of Americans drink alcohol regularly
- Even more are actively trying to lose weight
- Many people are doing both simultaneously
- Understanding the relationship between alcohol and weight loss is essential for success
When starting a weight loss plan, you’ll often find alcohol on the “no” list. Because alcohol is full of empty calories, meaning it contains calories with no real nutrition, it’s best to avoid it completely, but if you’re able to consume it in moderation, you’ll still be successful with your weight loss goals.
Through work at Valley Medical Weight Loss, we’ve observed that individuals who understand how alcohol affects their bodies and make informed choices can still enjoy occasional drinks while achieving their weight loss goals.
Counting the Calories: Why Alcohol Packs a Punch
Alcohol itself contains 7 calories per gram, almost double the 4 calories per gram from protein and carbohydrates, and 2 calories short of the 9 from fat. Unlike the other calorie-containing nutrients, though, alcohol doesn’t offer you anything else, like vitamins or minerals, and it doesn’t provide a feeling of satiety, meaning that no matter how much you drink, you won’t feel full.
Calorie comparison per gram:
- Protein: 4 calories
- Carbohydrates: 4 calories
- Alcohol: 7 calories
- Fat: 9 calories
Why alcohol calories are problematic:
- Empty calories – No nutritional value whatsoever
- No satiety – Doesn’t make you feel full
- Easy to overconsume – Liquid calories don’t register like food
- Adds up quickly – Multiple drinks = hundreds of calories
- Displaces nutrients – Takes the place of nutritious foods
The Hidden Calories in Mixed Drinks
In addition to the calories in the alcohol itself, many cocktails contain mixers like soda or sugary syrups that pack a wallop in both calories and sugar. It’s easy to take in 200 to 300 calories in
one mixed drink.
Calorie comparison by drink type:
Lower calorie options:
- 4 oz red wine: 95 calories
- 12 oz light beer: 100-110 calories
- 1.5 oz vodka with club soda: 97 calories
- 5 oz champagne: 90 calories
Higher calorie options:
- Margarita: 550 calories
- Piña Colada: 490 calories
- Long Island Iced Tea: 780 calories
- Mudslide: 820 calories
- Frozen Daiquiri: 300-400 calories
While a 4-ounce glass of red wine contains 95 calories, a margarita packs a whopping 550 calories. One of those a day in addition to your regular meals, and you could put on a pound per week.
The math:
- 3,500 calories = 1 pound of body weight
- 550 calories per day × 7 days = 3,850 calories
- Result: Over 1 pound gained per week from one daily margarita
Lowered Inhibitions: The Food Choice Problem
It isn’t just the calories alone that make alcohol a questionable choice on a weight loss plan; it’s alcohol’s tendency to lower inhibitions. After you’ve had a few drinks, you’re more likely to choose foods that you’re trying to stay away from. Pizza at midnight may not be a good choice, but when alcohol clouds your judgment, you may be less likely to realize that.
How alcohol affects decision-making:
Impaired judgment:
- Weakens willpower and self-control
- Makes unhealthy foods seem more appealing
- Reduces awareness of portion sizes
- Diminishes concern about consequences
Common alcohol-induced eating patterns:
- Late-night fast food runs
- Oversized portions at restaurants
- High-fat, high-sodium snacks
- Desserts you’d normally skip
Common alcohol-induced eating patterns:
- Late-night fast food runs
- Oversized portions at restaurants
- High-fat, high-sodium snacks
- Desserts you’d normally skip
- Mindless grazing and snacking
The domino effect:
- You have a few drinks
- Your inhibitions lower
- You make poor food choices
- You consume hundreds of extra calories
- You wake up with regret (and extra calories consumed)
This combination of alcohol calories plus poor food choices can completely derail your weight loss progress.
Metabolism Mix-Up: How Alcohol Disrupts Fat Burning
The metabolism of alcohol also disrupts the way your body burns fat. As you can imagine, a properly working metabolism, especially when it comes to fat-burning, is vital to your weight loss success.
How your metabolism normally works:
Normally, the liver metabolizes the calories from fat and allows you to use them for energy. When you drink alcohol, your liver prioritizes its breakdown over the metabolism of fat. As a result, your body uses the calories from the alcohol as energy and stores the fat, which can prevent weight loss and even cause weight gain.
The metabolic priority system:
When you consume alcohol, your body treats it as a toxin and prioritizes removing it:
- Alcohol is consumed
- Liver immediately prioritizes alcohol metabolism (it’s toxic and must be eliminated)
- Fat metabolism stops (put on hold while alcohol is processed)
- Dietary fat gets stored (instead of burned for energy)
- Weight loss stalls or reverses
Additional metabolic effects:
- Decreased testosterone – Reduces muscle mass and metabolism
- Increased cortisol – Promotes fat storage, especially belly fat
- Disrupted sleep – Impairs recovery and hormone balance
- Dehydration – Slows metabolic processes
- Blood sugar fluctuations – Can increase cravings the next day
Alcohol and Weight Loss Medications
If you’re taking weight loss medications, alcohol requires extra caution:
GLP-1 Injections and Alcohol
If you’re using GLP-1 injections like compounded semaglutide or compounded tirzepatide, alcohol consumption requires special consideration.
Risks:
- Increased risk of hypoglycemia (low blood sugar)
- Enhanced nausea and GI side effects
- Dehydration (both alcohol and GLP-1 can cause this)
- Reduced effectiveness of medication
Guidelines:
- Limit to 1-2 drinks maximum
- Never drink on an empty stomach
- Eat protein and complex carbs before drinking
- Stay well-hydrated with water
- Monitor for signs of low blood sugar
Some patients report that GLP-1 medications naturally reduce their desire for alcohol, which can be a beneficial side effect.
Other Weight Loss Medications
If you’re taking phentermine or other appetite suppressants:
- Alcohol can increase side effects like dizziness
- May interfere with medication effectiveness
- Can increase heart rate and blood pressure
- Always consult your provider about alcohol use
Drinking Smartly: Guidelines for Success
We’re not here to blow your buzz (pun intended) and tell you that alcohol is completely off limits, but if you do decide to indulge here and there, make sure you’re making smart choices.
Follow Recommended Limits
Don’t drink more than the recommended amounts, no more than one drink per day for women and two drinks per day for men. Remember, a drink is 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of liquor, not whatever amount you can fit in one cup.
What counts as “one drink”:
- Wine: 5 oz (not a full wine glass)
- Beer: 12 oz (one standard bottle or can)
- Liquor: 1.5 oz (one shot)
- Champagne: 5 oz
Choose Lower-Calorie Options
Choose wine, light beer, or a low-calorie mixer, such as club soda, over juice or cola. Avoid fancy cocktails like margaritas, mojitos, and Long Island Iced Teas, which typically have lots of added sugar.
Best choices for weight loss:
Wine:
- Dry red or white wine (not sweet dessert wines)
- Champagne or prosecco
- 5 oz serving = 90-120 calories
Beer:
- Light beer
- Low-carb beer
- 12 oz serving = 100-110 calories
Spirits:
- Vodka, gin, rum, tequila, whiskey (straight or on the rocks)
- Mixed with club soda, diet tonic, or fresh lime
- 1.5 oz serving = 97 calories (before mixer)
Smart mixers:
- Club soda or sparkling water
- Fresh lime or lemon juice
- Diet tonic water
- Muddled fresh herbs (mint, basil)
- Sugar-free flavored seltzer
Avoid these high-calorie mixers:
- Regular soda
- Fruit juice
- Sweet and sour mix
- Cream-based mixers
- Pre-made margarita or daiquiri mixes
- Energy drinks
Eat Before You Drink
Always eat a satisfying meal before indulging in some cocktails. Some people are tempted to skip dinner to save on calories, but this can backfire. You’ll feel the effects of the alcohol more quickly and be more likely to binge on unhealthy foods later.
Pre-drinking meal strategy:
Include these components:
- Lean protein – Slows alcohol absorption (chicken, fish, turkey)
- Complex carbohydrates – Provide sustained energy (quinoa, sweet potato, brown rice)
- Healthy fats – Slows digestion (avocado, nuts, olive oil)
- Vegetables – Adds fiber and nutrients
- Plenty of water – Starts hydration early
Example pre-drinking meals:
- Grilled chicken with roasted vegetables and quinoa
- Salmon with sweet potato and asparagus
- Turkey burger (no bun) with side salad and avocado
- Stir-fry with lean protein and vegetables over brown rice
Stay Hydrated
Hydration strategy:
- Drink one glass of water for every alcoholic beverage
- Start the evening well-hydrated
- End the evening with water before bed
- Continue hydrating the next day
Dehydration contributes to hangovers and can slow your metabolism.
Plan Ahead
Before going out:
- Decide how many drinks you’ll have (and stick to it)
- Eat a balanced meal
- Bring or order low-calorie drink options
- Have a plan for transportation (don’t drink and drive)
At the event:
- Alternate alcoholic drinks with water or club soda
- Sip slowly to make drinks last longer
- Keep a glass of water in your other hand
- Step away from the bar/drink area
The Day After: Damage Control
If you overindulged, don’t let it derail your entire weight loss journey:
Recovery strategies:
- Hydrate aggressively – Water, electrolytes, herbal tea
- Eat protein-rich meals – Stabilize blood sugar
- Get moving – Light exercise to boost metabolism
- Don’t restrict – Eat normally, don’t try to “make up” for it
- Get back on track – Resume your regular plan immediately
Avoid these mistakes:
- Skipping meals the next day
- Over-exercising to “burn off” the calories
- Giving up on your weight loss plan
- Letting one night turn into a weekend or week
Through experience at Valley Medical Weight Loss, we’ve found that individuals who treat occasional indulgences as single events, not failure, maintain their weight loss success long-term.
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About Valley Medical Weight Loss
Valley Medical Weight Loss has been helping individuals achieve their health and wellness goals for over 15 years, with more than 80,000 patients served across the Phoenix metro area. Our four convenient locations in Phoenix, Tempe, Glendale, and Chandler offer physician-supervised weight loss programs, advanced treatments, and personalized support, all with transparent pricing and no hidden fees. We believe in making effective weight loss accessible, affordable, and sustainable for everyone. Learn more about our approach.
Get Personalized Weight Loss Support
If you’re struggling to balance social occasions with your weight loss goals, we can help. Our comprehensive programs provide the guidance, accountability, and medical support you need for lasting success.
Visit us at any location:
Walk-In Hours: Mon–Fri: New patients until 4:30 PM, existing patients until 5:30 PM; Sat: until 2:30 PM; Sun: Closed.
More Weight Loss Resources
Weight Loss Programs:
- Weekly Weight Loss Program – Regular support and accountability
- Premier Weight Loss Program – Comprehensive transformation
- GLP-1 Injections – Medically supervised weight loss
Weight Loss Medications:
- Compounded Semaglutide – Affordable GLP-1 option
- Compounded Tirzepatide – Dual-action formula
- Phentermine – Appetite suppressant
Related Articles:
- GLP-1 Diet Plan – What to eat on GLP-1
- Sugar Cravings – Stop cravings in their tracks
- Soda and Weight Loss – Why soda is problematic
Additional Resources:
- Blog – More weight loss insights
- FAQ
- Common questions answered
- Testimonials – Real success stories
The post Can I Drink Alcohol While Trying to Lose Weight? first appeared on Valley Medical Weight Loss.
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