How to drink alcohol and lose fat?

We all have our go-to drinks. Whether it’s a refreshing gin and tonic after work, a bottle of wine over dinner, or a few beers on the weekend, alcohol can easily become a regular part of our lives.

For me, I love enjoying a Negroni or a Hazy IPA.

But how does this affect our fitness goals? Can we still enjoy our favorite drinks and lose fat? Let's break it down.

Does Alcohol Cause Fat Gain?

Alcohol itself doesn't cause fat gain directly, but it can lead to consuming more calories than needed. To lose fat, you need a caloric deficit; to gain fat, a surplus.

Alcohol calories are burned first, which can delay fat burning and affect muscle growth and recovery, especially if consumed in large quantities.

Understanding Alcohol and Fat Loss

1. Caloric Impact

To lose fat, we need to consume fewer calories than we burn. Alcohol, while fat-free, is calorie-dense. Each gram of alcohol contains 7 calories, compared to 9 calories per gram of fat. Popular drinks like beer, wine, and cocktails often come with extra carbs, adding to the calorie count.

2. Alcohol Metabolism

When we drink, our body prioritizes burning alcohol for energy because its by-product, acetate, is toxic. This means fat burning takes a back seat until the alcohol is metabolized.

3. Exceeding Calorie Budgets

It's easy to exceed our daily calorie limit with a few drinks, leading to fat storage. For example, three beers can quickly add up to 600 calories, pushing us over our maintenance calories for the day.

4. Moderation Defined

Moderation can be tricky to pin down. According to U.S. guidelines, moderate drinking means up to seven drinks per week for women (no more than three in a day) and up to 14 drinks for men (no more than four in a day).

Strategies for Drinking and Losing Fat

Drinking in Moderation

To enjoy alcohol without sabotaging your fitness goals, it's all about balance. If you plan to have a few drinks, adjust your food intake accordingly. Prioritize cutting back on fats and carbs, not protein. For instance, if you have three beers totaling 600 calories, try reducing 75 grams of carbs and 33 grams of fat from your meals that day.

Choosing Lower-Calorie Drinks

Opt for drinks with fewer calories. Clear spirits with zero-calorie mixers, dry wines, or light beers can help keep the calorie count lower. Avoid sugary mixers and heavy beers.

Handling Binge Drinking

Sometimes, we might drink more than intended. On these days:

Keep fat intake low (lean meats, no fatty dressings).
Hit your protein target to preserve muscle (lean sources like chicken, egg whites).
Opt for lower-calorie alcohol choices (dry red wine, spirits with zero-calorie mixers).

By following these tips and keeping heavy drinking occasional, you can minimize its impact on your fat loss journey.

Hydration and Recovery

Alcohol is a diuretic, meaning it can dehydrate you. Staying hydrated is crucial, especially if you're drinking.

Make sure that you get hydrated BEFORE you go out to a bar or pub or start drinking at home. Aim for a pint of water. This will help to slow the pace of drinking.
Aim to drink a glass of water between alcoholic drinks. This not only helps with hydration but can also slow down your alcohol consumption.

Planning Ahead

If you know you'll be drinking, plan your week or day accordingly.

Pretrack what you plan on drinking ahead of time so that you know what you need to do during the day to stay on track.
Save 100-200 calories a day to have a chunk of calories banked for you to enjoy at a special occasion, whilst keeping your weekly average calories on target..
Look to increase your NEAT where possible. Increase steps, and train with intensity to maximise expenditure.
Eat a nutritious, balanced meal before drinking to avoid overindulging in unhealthy snacks later. Also, plan for a good recovery meal the next day to help your body bounce back.

Making Tradeoffs

Balancing alcohol consumption with fitness goals is about making conscious choices. It’s not just about cutting out drinks completely but understanding the tradeoffs:

Saying "yes" to drinks might mean a "no" to certain fitness goals.
Finding a middle ground, like reducing the number of drinks or opting for lower-calorie options, can help maintain balance.

Tips for Managing Alcohol Intake

Track Your Drinking Habits: Monitor your alcohol consumption for a week or two. Notice if you're drinking more than you thought and identify patterns or triggers.
Assess the Impact: Consider how alcohol affects your body, recovery, and overall well-being. Are you experiencing negative side effects like poor sleep or sluggish workouts?
Mindful Drinking: Delay your next drink, savor what you consume, and opt for quality over quantity. Swap regular drinking habits with healthier alternatives, like a movie night or a workout session with friends.

By being mindful and making informed choices, you can enjoy your favorite drinks and still stay on track with your fitness goals.