How Alcohol Affects Fat Loss (And What You Can Still Get Away With)

You’re training hard, eating well most of the time… but the scale won’t budge.

Could those Friday night drinks be the missing link?

Here’s the honest truth: alcohol doesn’t ruin your progress—but it does make fat loss harder if you’re not mindful.

1. Alcohol Has Calories—But No Nutrients

Each gram of alcohol has 7 calories.
A pint of beer? Around 200.
A large glass of wine? 180+.
A few of those and suddenly your “deficit” is gone.

Unlike food, alcohol doesn’t fill you up. So you’re getting energy, but still feeling hungry. Not ideal.

2. It Slows Down Fat Burning

When you drink, your body puts everything else on hold to metabolise alcohol first.
That means fat burning gets paused until the booze is cleared.

Not forever—but enough to affect your weekly progress if drinking’s a regular thing.

3. It Affects Sleep, Hunger and Willpower

Even one or two drinks can mess with your sleep quality.
Poor sleep = more hunger, lower energy, and lower motivation the next day.

And we all know what happens when you’re tired and hungover…
Hello Uber Eats.

4. Health vs Fat Loss – It’s Not Just About Calories

Let’s zoom out for a sec.
Even if you could drink every weekend and still lose fat by tracking calories...
Is it actually helping your health?

Alcohol increases inflammation, impacts your gut, messes with sleep, and adds zero nutritional value.
It’s not doing much for you beyond that short-term feel-good buzz.

No judgement—but if you're chasing long-term health, energy, or better performance, it's worth being honest about the trade-offs.

5. But You Can Still Drink and Make Progress

This isn’t about cutting out alcohol entirely—it’s about being strategic.

Try this:

• Plan ahead: Know when you’re drinking, and adjust calories slightly earlier that day.
  
  

• Pick lower-calorie options: Spirits with diet mixers > beer or sugary cocktails.
  
  

• Avoid the munchies trap: Pre-plan a high-protein, filling meal for when you get home.
  
  

It’s not about being perfect—it’s about being in control.