Alcohol and Weight Gain: How Drinking Affects Your Body and Weight Loss

Many people focus on food when trying to manage their weight, but alcohol can have just as much impact. From slowing fat burning to increasing cravings, alcohol can quietly sabotage your progress. We break down how alcohol affects weight gain, why it can stall weight loss efforts, and how to make smarter choices when drinking.

Why Alcohol Causes Weight Gain

Understanding how alcohol influences your metabolism is key if you’re trying to lose weight or prevent weight gain.

1. Alcohol Is High in ‘Empty’ Calories

Alcohol provides about 29 kJ (7 kcal) per gram, making it almost twice as calorie dense as carbohydrates or protein. These calories offer no nutrients – yet they add up quickly, especially if you drink regularly.

2. Drinking Slows Your Fat-Burning Process

When alcohol enters your system, your liver prioritises breaking it down. This means:

• Fat burning temporarily stops

• More fat is stored from food

• Abdominal fat gain becomes more likely

This is one of the main reasons alcohol and weight gain are closely linked.

3. Alcohol Boosts Appetite and Lowers Inhibitions

Alcohol affects hunger hormones and weakens self-control, making high-calorie foods much more tempting. Ever wondered why cheesy chips suddenly seem essential on the way home from the pub? That's alcohol altering your appetite hormones and decision-making.

4. Hormonal Changes Increase Fat Storage

Regular heavy drinking can disrupt hormones such as:

• Cortisol – associated with increased belly fat

• Testosterone – important for muscle maintenance

Less muscle mass means a slower metabolism, which can further promote weight gain.

5. Long-Term Metabolic Effects

Chronic alcohol use may:

• Reduce nutrient absorption

• Impair liver function

• Disrupt hormones that regulate hunger and fullness

This combination makes maintaining a healthy weight much harder.

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How Alcohol Impacts Weight Loss

Even when you’re eating well, alcohol can make it difficult to lose weight.

Extra Calories Make a Calorie Deficit Harder

Because alcohol offers calories without nutrients, it easily pushes you over your daily limit, slowing weight loss.

Alcohol Temporarily Stops Fat Burning

While your body processes alcohol, fat and carbohydrate metabolism slows down. As a result, fat is more likely to be stored rather than burned.

Alcohol Increases Hunger and Cravings

Disrupted leptin and ghrelin levels mean:

• You don’t feel as full after meals

• You’re hungrier sooner

• High-calorie foods become more appealing

Poor Sleep from Drinking Affects Appetite

Alcohol reduces sleep quality, which is known to increase cravings and decrease willpower, two major obstacles during weight loss.

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Cutting Back Can Lead to Weight Loss

Many people notice they lose a few kilograms within weeks of reducing or quitting alcohol – even without major changes to diet or exercise.

Quick Reference: Calories in Popular Alcoholic Drinks

Beverage (Typical Serving)	Approx. Calories
Beer (330 ml, regular)	140–180 kcal
Light beer (330 ml)	90–110 kcal
Lager/pint (568 ml)	200–250 kcal
Cider/pint (568 ml)	220–300 kcal
Red wine (150 ml)	120–150 kcal
White wine (150 ml)	110–140 kcal
Prosecco (125 ml)	70–90 kcal
Spirits (25 ml)	50–60 kcal
Spirits with mixer (200 ml)	120–170 kcal
Cocktails (varies)	150–500+ kcal

Many mixers and syrups contain more calories than the alcohol itself.

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Final Thoughts: Can You Lose Weight and Still Drink Alcohol?

Moderation and awareness are key. By understanding how alcohol affects weight gain and weight loss, you can make smarter decisions that support your goals. Reducing intake, choosing lower-calorie drinks, and staying mindful of late-night cravings can all make a noticeable difference.