Alcohol and Weight Loss: What You Need to Know
Wondering if you can still enjoy a drink and make progress toward your fitness goals? The short answer is yes - but you need to understand the relationship between alcohol and weight loss, especially if you're over 40 and working on fat loss.
Why Alcohol Gets a Bad Rap in Dieting.
When it comes to fat loss, alcohol isn't inherently evil - but it’s often misunderstood. It’s calorie-dense (7 calories per gram), contains zero nutrients, and slows your body’s ability to burn fat. That’s why many people assume you have to quit drinking entirely to see results.
But the truth? You can still lose weight and include alcohol - if you’re strategic about how it fits into your overall calorie intake.
How to Drink and Still Lose Weight
This guide breaks down the alcohol calories in common drinks and gives you practical ways to stay on track. Here’s how to include alcohol without blowing your diet:
Track your intake - just like food, alcohol calories count.
Choose smarter options - spirits with low-calorie mixers or dry wine over sugary cocktails.
Plan ahead - adjust your food intake or training around social events.
Don’t binge - one drink doesn’t ruin progress, but five might.
For busy professionals or parents over 40, success comes down to consistency - not perfection.
The Bottom Line on Alcohol and Fat Loss
Weight loss is driven by a calorie deficit. If you’re burning more than you consume, you’ll lose fat - even with the occasional drink. Use the alcohol calorie guide above to make informed choices that fit your goals.
Need help building a nutrition or training plan that’s realistic and actually works? Work with one of our Christchurch personal trainers and get support that fits your lifestyle - social life included.
How many calories do you need?
Find out just how many calories you need to reach your fitness goal. Whether its weight loss, mass gain, maintenance or fuel performance, use our macro calculator to get accurate information on what you need to eat to achieve your fitness goals.
For more information around establishing a healthy relationship with alcohol check out the following sites:
https://www.healthline.com/health/facts-about-alcohol
https://www.alcohol.org.nz