Alcohol is the world’s most popular drug, with effects that come in two phases: initially, it feels stimulating, and later becomes sedating.
Many of us enjoy a drink here and there without thinking twice about it, but if you're starting a weight loss journey, it's important to learn the ways alcohol can affect your efforts.
The reality is that drinking even small amounts can add empty calories to your day, slow down your metabolism, and disrupt your sleep — all of which make losing weight harder.
So, do you have to cut off alcohol altogether? Or is there a world where beer and wine can be part of an effective weight-loss meal plan? And what happens to your body if you do decide to stop drinking?
Read as we answer these and other questions, and explore how alcohol can impact your body.
Can alcohol consumption lead to weight gain?
Alcohol is high in (empty) calories, providing 7 kcal per gram [2]. Even low-carb options like Beck's still have 127 calories per serving — which truly shows that alcohol is far from calorie-free.
When you drink regularly, those empty calories quickly add up, and suddenly you're way over your daily calorie allowance. Over time, this will likely lead to weight gain.
Unfortunately, most alcoholic beverages are also packed full of sugar, which can lead to a blood sugar spike and insulin release, and in turn, promote fat accumulation.
To make matters worse, your liver prioritises breaking down alcohol over other macronutrients.
This means that when your body is busy eliminating alcohol from your system, the energy from other food you’ve consumed doesn’t get used up and instead gets stored as fat.
This becomes an even bigger issue when we consider the lowered inhibition that comes with drinking alcohol, which makes overeating a lot more likely. After all, who's thinking about calories when they're 4 or 5 beers deep?
In the same breath, you may find yourself craving snacks after a night of drinking, which could be linked to how alcohol influences the brain. Studies suggest that alcohol can trigger hunger signals, making you feel hungrier than usual [1].
On top of that, as alcohol lowers your self-control, it can be harder to resist sugary, salty, or fatty foods. These cravings often persist into the next morning, especially if you’re dealing with a hangover.
Other reasons to reduce your alcohol intake
Besides increasing your overall calorie intake, promoting fat storage and triggering unhealthy food choices, there are other not-so-great ways drinking alcohol can impact your body — all of which might make you think twice before your next sip:
- Alcohol affects brain function, leading to foggy thinking and impaired memory over time [3]
- Though it might help you fall asleep, alcohol disrupts REM sleep, leading to poor-quality rest [4]
- Excessive alcohol weakens your immune system and makes you more susceptible to illnesses
- Alcohol consumption dehydrates your skin and can make issues like redness, puffiness, or breakouts worse
- Binge drinking can raise your blood pressure and increase your risk of heart disease [5]
- Alcohol can exacerbate mental health issues such as anxiety and depression [6], as well as negatively impact your relationships with loved ones
- Drinking can lower your energy levels and motivation, in turn impacting your performance at work and in personal projects
- The impaired judgment that comes with consuming alcohol can make you more prone to accidents and injuries
What happens to your body when you stop drinking alcohol
When you stop drinking alcohol, your body begins to repair and improve in many different ways. In the short term:
- Hydration is restored, which can boost your energy levels and improve your skin health
- Your sleep quality improves as your body can enter deeper REM cycles without alcohol interfering
- You may notice decreased feelings of anxiety or depression
- Your gut lining begins to heal, reducing bloating and discomfort
- Your body starts using energy more efficiently, making you feel more alert and focused
A few months in:
- You may start to notice fat loss, especially around the stomach
- Your body becomes better equipped to fight off illnesses as alcohol no longer suppresses your immune system
- Your liver starts repairing itself, reducing inflammation and improving its function
- Your blood pressure starts to lower and your heart health improves
- Your skin becomes clearer and more radiant, thanks to the reduction in toxins and restored hydration
In the long run:
- Your risk of chronic conditions — such as liver disease, certain cancers, and heart disease —decreases, contributing to a longer, healthier life
- Your cognitive health improves, as quitting alcohol supports better memory and mental clarity
- Stopping helps restore hormonal balance, which is beneficial for weight loss and muscle-building
- Your personal and professional relationships often improve, as you have clearer judgment and more emotional stability
Can you drink alcohol and still lose weight?
So, eliminating alcohol from your diet has many health benefits.
But what if you would still like to enjoy a beer here and there? What if you're looking to reduce, rather than cut off entirely? Will you still be able to reach your weight loss and body transformation goals?
The secret is in moderation and learning to make mindful choices.
While we know that alcohol does add extra calories, it's possible to enjoy it without sabotaging your progress — as long as you stay aware of your intake and balance it with a healthy diet and exercise routine.
If you are going to drink, here are some suggestions to get smarter about it.
Plan ahead
Form a game plan to be in better control of how much you drink at each event, if at all. This way, you can avoid overindulging and stay on track with your health and fitness goals.
Pre-planning can also help you choose lower-calorie options and avoid impulse drinking that might lead to excessive alcohol calorie intake.
Eat beforehand
Though you might feel like you're saving up calories by not eating before a night out, this strategy will likely backfire.
If you drink on an empty stomach, you’ll likely get peckish later in the evening and be more tempted to dig into something unhealthy.
Instead, load up on a healthy meal — emphasis on healthy — before you get your drink on.
Earn it
If you're heading to a big event and want to indulge a bit, consider doing a HIIT (high-intensity interval training) workout beforehand.
This type of exercise can give your metabolism a boost, helping your body burn off the extra calories you consume.
It can also stimulate testosterone, which is important for muscle growth and overall health.
Additionally, HIIT can increase NAD+ levels, which helps your body break down acetaldehyde, a substance produced when alcohol is metabolised, helping your body process alcohol more effectively.
If that's not enough, you’ll also get a range of other benefits, including improved energy and endurance [7].
Choose the right type of alcohol
Alcoholic drinks vary widely in calorie content, so choosing lower-calorie options can help reduce your overall intake.
Cocktails, particularly those made with sugary mixers, syrups, and fruit juices, are among the highest in calories, and beer is another common culprit.
To cut back, go for light spirits like vodka, gin, or tequila paired with low-calorie mixers such as soda water or a splash of fresh lemon or lime juice.
Low-carb beers are another alternative for keeping calories in check, but be sure to inspect the label and confirm that the calories fit into your daily budget. Remember, low carb isn't always synonymous with low-calorie.
Stay hydrated
Walk in fully hydrated so that thirst doesn’t throw off your game plan and try alternating each drink with a glass of water to compensate for lower fluid retention.
Not only can this help prevent a hangover the next day, but it also helps you pace yourself while drinking and your calorie intake throughout the evening.
Disciplined diet
Avoid pleasure eating high-sugar and high-fat foods, as your body struggles to burn these calories while drinking.
Not only can they derail your weight loss efforts and contribute to weight gain, but they also negatively impact your overall health. Excessive intake of trans fats, salt, and sugar is linked to a variety of health issues.
Instead, focus on lean protein, leafy green vegetables and fibre to keep you fuller for longer, reduce snacking, and curb your hunger.
Supplementation
There are a lot of different supplements you could take but we suggest keeping it simple
Take a pre-game multivitamin + NAC to support your body’s detox process through glutathione, a powerful antioxidant involved in various bodily processes, including liver function.
Afterwards, take a pre-bed sleepy supplement to mitigate alcohol’s effect on reduced melatonin secretion and help you rest better [8].
Wind down early
Try to wind down early and stop drinking a few hours before bed. This gives your body time to process the alcohol before your metabolism slows down while you sleep.
It takes some discipline, but it’s a smart way to minimise the impact on your body and help you feel better the next day.
Next-day recovery
Stay hydrated, double down on supplements by adding essential amino acids, and continue earning it with light cardio and/or a sauna and ice bath session.
It's also a good idea to start your day with a high-protein breakfast (even if all you're craving is greasy food). The protein will keep you feeling fuller longer and support your weight loss goals even if you're not feeling your best.
Throughout the day, try to avoid unhealthy cravings and be mindful of portion sizes to avoid overcompensating for the extra calories consumed during drinking.
Focus on balanced meals with lean proteins, healthy fats, fibre-rich vegetables, and complex carbs.
Day 2-4 recovery
Get right back into resistance training and HIIT cardio to reset your metabolic and androgen health and be mindful of the carb cravings that come with an alcohol blowout
If you’re serious about your health and weight loss goals, then cutting out alcohol, even if just temporarily, will be one of the biggest levers in your toolkit.
At Compound, we’re dedicated to helping you live better, for longer. Our programme combines medical treatments, diagnostics, prescriber support, and personalised nutrition and exercise plans — so we can help men across the UK unlock body recomposition.
- Up to 15% weight loss with clinically-backed treatments
- Lose fat and gain muscle with customised diet and movement plans
- Track metrics and progress within the Compound app
Sound like the right next step in your health journey? Join our waitlist and we’ll keep you updated.
This post contains general information about health and wellness practices. It is not intended as medical advice and should not be treated as such. Please consult with a healthcare professional before starting any new health regimen. This information is provided without any representations or warranties, express or implied.
Alcohol is the world’s most popular drug, with effects that come in two phases: initially, it feels stimulating, and later becomes sedating.
Many of us enjoy a drink here and there without thinking twice about it, but if you're starting a weight loss journey, it's important to learn the ways alcohol can affect your efforts.
The reality is that drinking even small amounts can add empty calories to your day, slow down your metabolism, and disrupt your sleep — all of which make losing weight harder.
So, do you have to cut off alcohol altogether? Or is there a world where beer and wine can be part of an effective weight-loss meal plan? And what happens to your body if you do decide to stop drinking?
Read as we answer these and other questions, and explore how alcohol can impact your body.
Can alcohol consumption lead to weight gain?
Alcohol is high in (empty) calories, providing 7 kcal per gram [2]. Even low-carb options like Beck's still have 127 calories per serving — which truly shows that alcohol is far from calorie-free.
When you drink regularly, those empty calories quickly add up, and suddenly you're way over your daily calorie allowance. Over time, this will likely lead to weight gain.
Unfortunately, most alcoholic beverages are also packed full of sugar, which can lead to a blood sugar spike and insulin release, and in turn, promote fat accumulation.
To make matters worse, your liver prioritises breaking down alcohol over other macronutrients.
This means that when your body is busy eliminating alcohol from your system, the energy from other food you’ve consumed doesn’t get used up and instead gets stored as fat.
This becomes an even bigger issue when we consider the lowered inhibition that comes with drinking alcohol, which makes overeating a lot more likely. After all, who's thinking about calories when they're 4 or 5 beers deep?
In the same breath, you may find yourself craving snacks after a night of drinking, which could be linked to how alcohol influences the brain. Studies suggest that alcohol can trigger hunger signals, making you feel hungrier than usual [1].
On top of that, as alcohol lowers your self-control, it can be harder to resist sugary, salty, or fatty foods. These cravings often persist into the next morning, especially if you’re dealing with a hangover.
Other reasons to reduce your alcohol intake
Besides increasing your overall calorie intake, promoting fat storage and triggering unhealthy food choices, there are other not-so-great ways drinking alcohol can impact your body — all of which might make you think twice before your next sip:
- Alcohol affects brain function, leading to foggy thinking and impaired memory over time [3]
- Though it might help you fall asleep, alcohol disrupts REM sleep, leading to poor-quality rest [4]
- Excessive alcohol weakens your immune system and makes you more susceptible to illnesses
- Alcohol consumption dehydrates your skin and can make issues like redness, puffiness, or breakouts worse
- Binge drinking can raise your blood pressure and increase your risk of heart disease [5]
- Alcohol can exacerbate mental health issues such as anxiety and depression [6], as well as negatively impact your relationships with loved ones
- Drinking can lower your energy levels and motivation, in turn impacting your performance at work and in personal projects
- The impaired judgment that comes with consuming alcohol can make you more prone to accidents and injuries
What happens to your body when you stop drinking alcohol
When you stop drinking alcohol, your body begins to repair and improve in many different ways. In the short term:
- Hydration is restored, which can boost your energy levels and improve your skin health
- Your sleep quality improves as your body can enter deeper REM cycles without alcohol interfering
- You may notice decreased feelings of anxiety or depression
- Your gut lining begins to heal, reducing bloating and discomfort
- Your body starts using energy more efficiently, making you feel more alert and focused
A few months in:
- You may start to notice fat loss, especially around the stomach
- Your body becomes better equipped to fight off illnesses as alcohol no longer suppresses your immune system
- Your liver starts repairing itself, reducing inflammation and improving its function
- Your blood pressure starts to lower and your heart health improves
- Your skin becomes clearer and more radiant, thanks to the reduction in toxins and restored hydration
In the long run:
- Your risk of chronic conditions — such as liver disease, certain cancers, and heart disease —decreases, contributing to a longer, healthier life
- Your cognitive health improves, as quitting alcohol supports better memory and mental clarity
- Stopping helps restore hormonal balance, which is beneficial for weight loss and muscle-building
- Your personal and professional relationships often improve, as you have clearer judgment and more emotional stability
Can you drink alcohol and still lose weight?
So, eliminating alcohol from your diet has many health benefits.
But what if you would still like to enjoy a beer here and there? What if you're looking to reduce, rather than cut off entirely? Will you still be able to reach your weight loss and body transformation goals?
The secret is in moderation and learning to make mindful choices.
While we know that alcohol does add extra calories, it's possible to enjoy it without sabotaging your progress — as long as you stay aware of your intake and balance it with a healthy diet and exercise routine.
If you are going to drink, here are some suggestions to get smarter about it.
Plan ahead
Form a game plan to be in better control of how much you drink at each event, if at all. This way, you can avoid overindulging and stay on track with your health and fitness goals.
Pre-planning can also help you choose lower-calorie options and avoid impulse drinking that might lead to excessive alcohol calorie intake.
Eat beforehand
Though you might feel like you're saving up calories by not eating before a night out, this strategy will likely backfire.
If you drink on an empty stomach, you’ll likely get peckish later in the evening and be more tempted to dig into something unhealthy.
Instead, load up on a healthy meal — emphasis on healthy — before you get your drink on.
Earn it
If you're heading to a big event and want to indulge a bit, consider doing a HIIT (high-intensity interval training) workout beforehand.
This type of exercise can give your metabolism a boost, helping your body burn off the extra calories you consume.
It can also stimulate testosterone, which is important for muscle growth and overall health.
Additionally, HIIT can increase NAD+ levels, which helps your body break down acetaldehyde, a substance produced when alcohol is metabolised, helping your body process alcohol more effectively.
If that's not enough, you’ll also get a range of other benefits, including improved energy and endurance [7].
Choose the right type of alcohol
Alcoholic drinks vary widely in calorie content, so choosing lower-calorie options can help reduce your overall intake.
Cocktails, particularly those made with sugary mixers, syrups, and fruit juices, are among the highest in calories, and beer is another common culprit.
To cut back, go for light spirits like vodka, gin, or tequila paired with low-calorie mixers such as soda water or a splash of fresh lemon or lime juice.
Low-carb beers are another alternative for keeping calories in check, but be sure to inspect the label and confirm that the calories fit into your daily budget. Remember, low carb isn't always synonymous with low-calorie.
Stay hydrated
Walk in fully hydrated so that thirst doesn’t throw off your game plan and try alternating each drink with a glass of water to compensate for lower fluid retention.
Not only can this help prevent a hangover the next day, but it also helps you pace yourself while drinking and your calorie intake throughout the evening.
Disciplined diet
Avoid pleasure eating high-sugar and high-fat foods, as your body struggles to burn these calories while drinking.
Not only can they derail your weight loss efforts and contribute to weight gain, but they also negatively impact your overall health. Excessive intake of trans fats, salt, and sugar is linked to a variety of health issues.
Instead, focus on lean protein, leafy green vegetables and fibre to keep you fuller for longer, reduce snacking, and curb your hunger.
Supplementation
There are a lot of different supplements you could take but we suggest keeping it simple
Take a pre-game multivitamin + NAC to support your body’s detox process through glutathione, a powerful antioxidant involved in various bodily processes, including liver function.
Afterwards, take a pre-bed sleepy supplement to mitigate alcohol’s effect on reduced melatonin secretion and help you rest better [8].
Wind down early
Try to wind down early and stop drinking a few hours before bed. This gives your body time to process the alcohol before your metabolism slows down while you sleep.
It takes some discipline, but it’s a smart way to minimise the impact on your body and help you feel better the next day.
Next-day recovery
Stay hydrated, double down on supplements by adding essential amino acids, and continue earning it with light cardio and/or a sauna and ice bath session.
It's also a good idea to start your day with a high-protein breakfast (even if all you're craving is greasy food). The protein will keep you feeling fuller longer and support your weight loss goals even if you're not feeling your best.
Throughout the day, try to avoid unhealthy cravings and be mindful of portion sizes to avoid overcompensating for the extra calories consumed during drinking.
Focus on balanced meals with lean proteins, healthy fats, fibre-rich vegetables, and complex carbs.
Day 2-4 recovery
Get right back into resistance training and HIIT cardio to reset your metabolic and androgen health and be mindful of the carb cravings that come with an alcohol blowout
If you’re serious about your health and weight loss goals, then cutting out alcohol, even if just temporarily, will be one of the biggest levers in your toolkit.
At Compound, we’re dedicated to helping you live better, for longer. Our programme combines medical treatments, diagnostics, prescriber support, and personalised nutrition and exercise plans — so we can help men across the UK unlock body recomposition.
- Up to 15% weight loss with clinically-backed treatments
- Lose fat and gain muscle with customised diet and movement plans
- Track metrics and progress within the Compound app
Sound like the right next step in your health journey? Join our waitlist and we’ll keep you updated.
This post contains general information about health and wellness practices. It is not intended as medical advice and should not be treated as such. Please consult with a healthcare professional before starting any new health regimen. This information is provided without any representations or warranties, express or implied.
- https://www.nature.com/articles/ncomms14014
- https://www.nhs.uk/live-well/alcohol-advice/calories-in-alcohol/
- https://www.niaaa.nih.gov/publications/alcohol-and-brain-overview
- https://pmc.ncbi.nlm.nih.gov/articles/PMC5821259
- https://www.ahajournals.org/doi/10.1161/jaha.118.008733
- https://www.mentalhealth.org.uk/explore-mental-health/a-z-topics/alcohol-and-mental-health
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6577427/
- https://www.sciencedirect.com/science/article/abs/pii/S1386634605004766
A body recomposition programme, designed for you
Compound combines medical treatments, diagnostics, prescriber support, and personalised nutrition and exercise plans for an effective programme that helps men unlock body recomposition.
- Up to 15% weight loss with clinically-backed treatments
- Lose fat and gain muscle with customised diet and movement plans
- Track metrics and progress within the Compound app
