Alcohol and weight loss

by Greg - Personal Trainer
(Philadelphia)

Effects of alcohol on weight loss. One question I get asked a lot is if it's possible to drink alcohol and still maintain a healthy weight? And...

How fattening is beer? How are weight loss, muscle building, fitness and health affected by drinking alcohol?

People want to get lean and healthy, but want to still drink alcohol socially now and then.


Firstly, let me say that I think most of us can still drink in moderation, and maintain a healthy weight. But, certainly there are a couple of tricks to prevent yourself from packing on the pounds...

I believe it's all about compromise...

For example, I never eat deep fried foods (let's not even talk about trans fats) or white grain products. I drink very few sodas or sweetened drinks and if I do then it is probably in combination with exercise.
And by doing all these things I've chosen to give myself a little leeway when drinking alcohol - perhaps at a bbq, dinner party, or a night out with friends.

It's about balance. Not every aspect has to be perfect in order to get the body, fitness and health you want. You'll probably do more damage trying to be perfect (it surely can't be good socially).


Here are some tips to maintain a single-digit body fat percentage, while drinking alcohol occasionally.

1. When I know I'm going to be having a few drinks in the evening, I make sure my supper contains a lot of proteins and vegetables. The proteins satisfy your appetite and the nutrient-rich vegetables are important because alcohol flushes vitamins and minerals from your system.

And remember, eating carbohydrates with alcohol is a good way to grow a beer belly!

2. Stay away from syrupy fruity cocktails or mixers loaded with sugar. This is a double no-no as you're digesting a lot of empty alcohol calories, and now you want to load up with empty sugar calories too!
A big fruity sugary liqueur-based cocktail can easily pack 500-600 calories - as much as a very large hamburger.

Stick to clear alcohols mixed with club soda and the juice of lime or lemon - my drink preference when drinking out.

Beware of tonic water mixers!
Tonic water has almost as much sugar as a regular soda. Whereas a club soda has no calories at all.

3. For passionate beer drinkers, choose 1 or 2 dark beers rather than 4 or 5 light beers. Dark beers contain more calories but have more vitamin B and antioxidants.

4. Get in a good workout before your night out to help boost your metabolism and get your body processing the calories a bit faster.

Exercise a little the morning after, for the same reason. No doubt it won't be your best workout, but it can help to get the blood flowing and to break a sweat.

5. No late-night munchies! This is how the waistline suffers the most.

Rather have some pre-cooked chicken breasts or even some tuna fish and veggie sticks available to satisfy your late night munchies (with lean protein and vegetables - NO carbohydrates!)

6. Try to drink alcohol only once or twice a week. Although, if you don't overindulge (binge drink) then a drink with a meal (like a red wine - high in antioxidants) can still form part of a healthy lifestyle. As long as you are within your recommended daily calorie intake.




Hopefully these tips can give you some ideas on alcohol and weight loss and how to manage social drinking in a healthy way.