If you want to lose weight without quitting alcohol, this article will show you how to drink alcohol and still lose weight.
You probably know that drinking too much alcohol causes weight gain. In fact, heavy drinking is one of the 25 reasons most people fail to lose weight.
Surprisingly, research shows that drinking alcohol does not directly cause weight gain. In this study, researchers found that excess calories from alcohol did not cause weight gain.
However, alcohol can cause weight gain indirectly. For one thing, alcohol hinders fat oxidation, which consequently increases the rate at which your body stores the fats you eat as body fat. Secondly, alcohol raises cortisol levels and lowers testosterone levels. These two hormonal changes can trigger weight gain.
I can’t forget to mention that drinking too much leads to poor eating habits. Most people eat junk food when they are drunk, which in return causes weight gain.
The truth is you can drink alcohol and still lose weight. In fact, research shows that drinking small amounts of alcohol (one drink a day) can improve insulin sensitivity and reduce lipid levels in your blood.
With that said, here are tips to help you lose weight without giving up alcohol.
How to drink alcohol and lose weight
1. Don’t eat too many fats
Even though healthy fats can help you control hunger, they are high in calories. A gram of fat contains 9 calories. While a gram of alcohol contains 7 calories, and protein and carbs, contain 4 calories per gram.
Your body can’t store alcohol, therefore it metabolizes it (alcohol) above all other calorie sources. This makes calories from other foods more available to be stored as fat.
Now, since fat is the most calorically dense of all the macronutrients and also the most likely to be stored as body fat, limiting your fat intake on drinking-days makes a lot of sense.
You should eat less fat and more protein on the days you drink. Protein is very filling and it is the least likely to be stored as fat. Make sure your protein comes from healthy sources such as fish, eggs, lean meat, plain yogurt, beans and so on.
2. Eat fewer calories
Calorie intake has a greater impact on weight loss than anything else does. If you eat more calories than your body burns, you gain weight. If you eat fewer calories than your body burns, you lose weight. Therefore, it’s important to maintain a consistent calorie deficit if you want to drink alcohol and lose weight.
I may also note that you will get drunk quicker if you eat few calories. As a result, you will need fewer drinks to get the effect you want.
3. Drink Through a Straw
Drinking through a straw is another way to ensure that you get drunk quicker and limit your alcohol consumption a night out. This is a good way to avoid overspending, too.
4. Drink Less alcohol
I know this sounds obvious but I have to say it! Drinking less frequently or less alcohol can make it easier for you to lose weight.
Instead of quitting cold turkey, try to drink less alcohol. If you currently drink 3 glasses of wine every night, try to cut it down to just one glass. Alternatively, you can start drinking wine every other day.
Drinking less alcohol will reduce chances of overindulgences that you may engage in when hammered.
5. Choose the Right Drink
Some alcoholic drinks are loaded with calories. For instance, a glass of margarita contains up to 740 calories. In fact, most cocktail drinks are high in calories.
Replace these high-calorie alcoholic drinks with low-calorie ones. Rum, gin, mojito, spirits, and light beers are low in calories.
The best drinks are those that have the most alcohol, but the least calories. This allows you to get drunk without consuming excess calories. Diet drinks or squash are the best mixers if you’re having spirits.
6. Control your hunger
We all know that appetite radically increases after a few drinks. Sometimes there’s nothing better than a big bowl of chips or a nice juicy burger when you’re drunk, but these come loaded with calories. Not to mention, you instantly regret them the next morning.
Preparing ahead of time can help prevent overeating. First, eat more protein during the day in order to stay full. Second, make sure you have something healthy to satisfy your hunger at the end of the night.
7. Don’t Let It Affect the Day After
Sometimes drinking too much can mean that the next day is a complete right off. Unfortunately, lying on the couch all day will only increase chances of weight gain. Plus, you are more likely to eat unhealthy junk food that will add more calories.
Try to stay active the day after drinking. Do light exercises like going for a short walk. You may also want to avoid ordering food and cook your own meals instead. In fact, being active and eating healthy will get rid of the hangover fast.
8. Track Your Calories
Tracking your calories isn’t necessary for fat loss, but it can be helpful, especially when drinking alcohol. It allows you to maintain a calorie deficit and gives you a better idea of the foods you should eat.
Most times, you might think you are on a calorie deficit but you are not. If you are not losing weight now, track your calories for a few days to find out where your excess calories are coming from.
Tracking calories can indirectly stop you from overeating. If you had to write down everything that goes into your mouth, chances are you won’t snack every other minute.
9. Don’t Overcompensate
Don’t feel bad if you always want to starve yourself after a night of overindulgence. You are not alone. Most people feel this way. However, this approach can trigger binge eating or even worse, cause an eating disorder.
Don’t try to overcompensate. Just get back to your normal diet. If you’re trying to lose fat, then you’ll already be in a caloric deficit and the “damage” from one night of poor decisions isn’t going to have a long-lasting effect.
10. Prepare for a Big Night
If you know that you’re going to have a heavy night, then it makes sense to prepare a few days before. Stock your fridge full of healthy foods for the day after, make sure you have some low-calorie mixers. Prepare some water for your bedside table.
It’s also a good idea to get some exercise in the day of drinking and put your shoes by the door ready for a walk the next day.
Final word
You can drink alcohol and still lose weight. You only need to avoid the bad eating habits that accompany heavy drinking. I hope the tips above will enable you to do that.
Remember that reducing alcohol intake won’t just help you lose weight. It will help lower risk of liver disease, cancer, brain damage, and other chronic diseases.
Have you been able to lose weight without quitting alcohol? If so, share your secrets in the comments section below.
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