The Truth About Alcohol and Weight Loss: What You Need to Know

If you've ever wondered why your diet isn't working despite cutting calories, alcohol might be the missing piece of the puzzle, even though you may not want to hear about it!

Many of us enjoy a drink to unwind, but could that glass of wine or beer be holding you back from reaching your health goals? Today, we're diving into how alcohol affects fat burning, appetite control, and even your long-term health—and whether you can strike a balance that works for you or you may decide it doesn't work for you at all. Let's dive into it!

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You can also watch this video on my YouTube channel.

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Alcohol's impact on metabolism

Alcohol is often described as "empty calories," and for good reason—it provides energy (at 7 calories per gram, it is nearly as calorie-dense as fat) but without any essential nutrients. But its impact on your metabolism goes far beyond just adding extra calories. Here's how it works: when you consume alcohol, your liver prioritises metabolising it over other energy sources like carbohydrates and fats. This happens because alcohol (ethanol) is treated as a toxin by the body, and the liver's primary job is to detoxify it as quickly as possible.

This means that instead of breaking down stored fat for energy—a process called lipolysis—your body shifts to burning the alcohol first. As a result, fat oxidation (the burning of fat for fuel) slows down significantly, and any dietary fat or excess calories you consume while drinking are more likely to be stored as fat.

This metabolic bottleneck can persist for several hours after drinking, depending on how much alcohol you've consumed. Even if you're in a calorie deficit overall, the temporary halt in fat burning caused by alcohol can make it harder to chip away at stored fat over time.

Additionally, alcohol impacts blood sugar regulation by reducing glucose production in the liver. While this might sound like a good thing, it can lead to hypoglycemia (low blood sugar), which triggers hunger and cravings for quick-energy foods like carbs and sugar. This creates a double whammy: your body isn't burning fat efficiently, and you're more likely to overeat.

Hormonal disruption and appetite

Alcohol can have a big effect on two key hormones that affect weight loss: ghrelin and leptin.

Ghrelin is often called the "hunger hormone" because it stimulates appetite and signals to your brain that it's time to eat. Studies suggest that alcohol consumption can interfere with ghrelin production, affecting your appetite. Alcohol activates neurons in the brain, which are responsible for increasing appetite—even when your body doesn't need more energy. This neurological hijacking explains why you might feel so hungry after drinking craving calorie-dense foods like pizza or burgers.

Leptin is an "anti-hunger" hormone that signals fullness to your brain after eating. Alcohol inhibits leptin secretion, reducing your ability to feel satiated. This disruption makes it harder for your brain to recognise when you've had enough to eat, leading to overeating or "mindless snacking" while drinking.

When alcohol suppresses leptin and simultaneously activates hunger-related pathways in the brain, it creates a hormonal imbalance that drives overeating. This effect is compounded by alcohol's effect on decision-making, making it more likely for you to reach for high-calorie, ultra-processed foods. These hormonal changes are not just temporary; regular drinking can increase these effects over time, making it harder to maintain a calorie deficit necessary for weight loss.

The story doesn't end when the drinking stops. Alcohol disrupts sleep quality by reducing REM sleep and overall restfulness. Poor sleep has been shown to further elevate ghrelin levels while suppressing leptin, creating a vicious cycle of increased hunger and reduced satiety the following day. This explains why many people wake up after a night of drinking with intense cravings for sugary or fatty foods—further compounding the caloric damage from the night before.

The gut microbiome connection

Your gut health plays a critical role in weight management, and alcohol doesn't do it any favours. The gut microbiome—a diverse community of bacteria in your digestive tract—helps regulate digestion, nutrient absorption, inflammation, and even appetite. However, excessive drinking harms the microbiome by reducing beneficial bacteria while encouraging the growth of harmful ones. This imbalance, known as dysbiosis, can lead to inflammation and impaired digestion, both of which make it harder to lose weight.

Research highlights how alcohol disrupts gut health in various ways. For example, heavy drinking damages the gut lining, increasing intestinal permeability—a condition often referred to as "leaky gut." This allows toxins and inflammatory compounds to enter the bloodstream, triggering systemic inflammation that negatively impacts metabolic health.

Interestingly, not all alcoholic beverages affect the gut equally. Red wine contains polyphenols—antioxidants that feed beneficial gut bacteria—and may have a less harmful impact when consumed in moderation. However, these benefits are small and don't outweigh the overall negative effects of alcohol on the microbiome when consumed excessively.

The bigger picture: longevity and healthspan

When it comes to longevity, alcohol is a double-edged sword. While moderate drinking is sometimes touted for its potential health benefits—like improving HDL cholesterol (the "good" cholesterol)—the bigger picture tells a more cautionary tale. Most experts emphasise that alcohol's risks often outweigh its rewards, especially when consumed in excess.

Alcohol increases oxidative stress and inflammation in the body, two key drivers of ageing and chronic diseases like heart disease, diabetes, and cancer. Over time, regular drinking can also impair liver function, disrupt sleep quality, and negatively impact brain health, all of which are critical to living a long and healthy life.

Even moderate drinking isn't entirely risk-free. While red wine contains polyphenols that may offer some protective effects, these benefits are marginal compared to the harm caused by ethanol itself. If you do drink, alcohol should be viewed as a pleasure—not a health-promoting substance—and consumed with that mindset and in moderation.

Being mindful about alcohol

Not all alcoholic beverages are created equal when it comes to their impact on weight loss, and how you drink matters just as much as what you drink. Alcoholic drinks vary significantly in calorie content and their effects on your metabolism, appetite, and overall health.

To enjoy alcohol without sabotaging your progress, it's essential to drink mindfully. Here are some practical tips:

• Set Limits: Stick to moderate drinking—up to one drink per day for women and two for men—to reduce the impact on your metabolism and overall health.

• Alternate with Water: Drinking water between alcoholic beverages helps prevent dehydration and slows down consumption, reducing overall calorie intake.

• Avoid Sugary Mixers: Skip high-calorie mixers like soda or juice in favour of soda water, diet tonic, or lime for flavour without the extra sugar.

• Eat Before Drinking: Consuming a balanced meal with protein and healthy fats before drinking slows alcohol absorption and reduces the likelihood of overeating later.

• Plan Ahead: Decide how many drinks you'll have before heading to a social event to avoid overindulging impulsively.

Mindful drinking isn't necessarily about eliminating alcohol entirely—it's about making choices that align with your goals while still allowing room for enjoyment. It is important, to be honest with yourself and remember that alcohol does have an impact on your health and weight loss goals. However, by selecting lower-calorie options, moderating your intake, and pairing alcohol with healthy habits, you may be able to strike a balance that supports both your lifestyle and weight loss journey.

If you're ready to take control of your relationship with food, alcohol, and your overall health, the My BMB program is here to guide you. This comprehensive program provides you with practical tools and a structured approach to help you break free from unhealthy habits, improve your mindset, and achieve lasting weight loss success.