On average, 36 percent of men and 21 percent of women consume alcohol each day, according to Fox News Magazine. When embarking on a weight loss journey, alcohol is often first on the “no-no” list. Although it’s possible to drink alcohol in moderation and still lose weight, regular or excessive alcohol can significantly hinder your weight loss efforts.
Tipping Back Calories
Alcohol itself contains 7 calories per gram -- almost double the 4 calories per gram from protein and carbohydrates and just 2 calories short of the 9 from fat. Unlike carbohydrates, protein and fat from whole foods, however, alcohol doesn’t provide any feelings of satiety, so you’re likely to drink these calories in addition to the calories you’re eating. It’s not just the calories in alcohol itself that cause disruptions in weight loss, but also the calories that come from mixers like soda and sugary syrups. While a 4-ounce glass of red wine contains 95 calories, a margarita packs a whopping 550 calories. That's almost half of your entire calorie count for the day if you’re on a 1,200-calorie weight-loss diet.
Drinking Away Inhibitions
Alcohol has a tendency to lower inhibitions, making you more likely to indulge in foods that you would otherwise stay away from when trying to lose weight. You may start out with good intentions, but after a couple drinks, that pizza and those french fries or nachos aren’t as off limits as you’d originally planned.
Messing with Metabolism
Drinking alcohol also interferes with the way your body burns fat, a vital component to successful weight loss. Normally, the liver metabolizes fat calories allowing you to use them for energy. When you drink alcohol, fat metabolism takes a backseat to the breakdown of the alcohol. Instead of using fat for energy, your body turns to the calories from the alcohol. This causes a buildup of fatty acids and can hinder weight loss.
You don’t have to completely avoid alcohol when you’re trying to lose weight, but limiting consumption and making smart choices are vital to success. When you do drink, don’t drink more than recommended amounts -- one drink per day for women and two drinks per day for men. A drink is defined as 5 ounces of wine, 12 ounces of beer or 1.5 ounces of spirits. Choose wine, light beer or a low-calorie mixer, such as club soda, over juice or cola. Don’t skip dinner in an effort to conserve calories. Instead, eat a healthy, satisfying meal before you indulge. That way, you’ll be less likely to drink too much or binge on unhealthy foods.
- US News and World Report: The Skinny on Alcoholic Beverages and Weight Loss
- Columbia University: Go Ask Alice: Do Drinking and Weight Loss Mix?
- Providence Health Plan: Alcohol and Weight Loss
- McKinley Health Center: Alcohol and Nutrition: 101
- US News and World Report: Have Your Cocktail, and Drink It, Too -- Without Weight Gain
- Fox News Magazine: 6 Ways to Handle Alcohol If You're Trying to Lose Weight