Drinking in Moderation: Can You Really Drink Alcohol When Trying to Lose Weight?
A Little Indulgence Is Still Possible on Your Weight Loss Journey
Weight loss makes you think a lot about what you eat and drink—maybe even more than you ever thought you would. And yep, that includes alcohol. I mean, call me “basic,” but to this day, I love a good old “sex on the beach.” However, if you love a good cocktail (or a beer with friends), you’re probably wondering, "How can I enjoy this without undoing all my hard work?”
Let me share a little secret. Back when I was trying to lose weight, I realized my weekend margaritas were sneaky calorie bombs. I’d think, It’s just a drink! How bad could it be? Turns out, pretty bad when you pair it with quesadillas and wings, plus another round of drinks. When I tell you I used to live for the weekend, I did! I’m not saying to completely cut out alcohol on your weight loss journey, but when you find yourself questioning whether or not you should have that drink, think of alcohol like this:
Alcohol is like that one friend who’s fun to hang out with, but can only handle in doses (you have to say no to their invitations sometimes). Every time you hang out, you are always tired the next day and usually have reflections of “I can’t believe I did that.”
Alcohol is a toxin, and your body has to work overtime to burn it off first. What does that mean? Well, all those nachos, wings, or pizza slices you had while sipping? They’re just hanging out in your gut, waiting to be stored as fat.
So, can you still enjoy a drink or two and lose weight? Absolutely! You just need to play it smart. Nobody said you have to skip happy hour—you just don’t want happy hour to skip all over your progress. Here’s how you can still have fun without overdoing it.
1. Make Your Drink the Star of Your Dining Experience
You know how when you’re out, you have all these apps, drinks, and desserts to choose from? Here’s a tip: pick one indulgence. If you’re having a drink, maybe skip the loaded nachos or the cheesecake afterward. That way, you’re not doubling (or tripling) the calories without realizing it. But please, I’m begging you—don’t “save up” your calories all day just to drink later. Skipping meals before happy hour is a bad move. Not eating leads to bad decisions (been there!) and usually ends in a binge-fest.
2. Stick to the Recommended Serving Sizes (aka Don’t Eyeball It)
It’s so easy to lose count when you’re out with friends. “Wait, was that beer #2 or #3?” Sound familiar? To keep things in check, decide on a max number of drinks you’ll have before heading out. Boom, it’s as simple as that.
Now, let’s talk about portion sizes. The standard serving sizes of alcoholic beverages include:
Beer is 12 ounces
Wine is 5 ounces
Spirits are 1.5 ounces.
If you’re anything like me, those tiny pours feel like a joke, but they’re important to use as a guide. If you’re having a drink at home, use smaller glasses or even a measuring cup if it will help you stick to the recommended serving size.
3. Go for Low-Calorie Options
This is where you get to drink smarter. Light beers, dry wines, and cocktails with low-cal mixers are your besties here. A glass of wine? About 120 calories. A light beer? Even less. And if cocktails are your jam, try mixing with soda water, a squeeze of lemon or lime, or sugar-free soda. Pro tip: cutting the booze in half with a zero-proof mixer still gives you that “fancy drink” vibe without all the extra calories. If it helps, check the menu before you go to restaurants and look at their drink menu. Based on that, have an idea of what you want to order, and then look at the calorie count for the type of beverage you choose.
4. Save Your Cocktails for Special Occasions
I’m not saying you have to wait for your best friend’s birthday to have a drink, but treat alcohol like it’s something to look forward to. Think holidays, birthdays, or a celebration for beating your client’s deadline at work. You can even schedule your drinks too. For example, every other Saturday is trivia night at your favorite restaurant. Use those nights as something to look forward to having your drinks at.
Enjoy your drinks, enjoy life—but keep things balanced. There’s no need to let alcohol shift your focus away from your overall weight loss goals. Set limits, choose wisely, and don’t let alcohol hog all your calories. Now go out there, have some fun, and toast to being smart about your goals. Remember, moderation is your best friend here.
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