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Can you still drink alcohol and lose fat?

drinking-alcohol-and-fat-loss


We all know that a glass of wine or a cocktail can feel like a well-deserved reward after a long week. Maybe it’s part of your social life, a ritual with your partner, or something you enjoy during a celebration. And while there’s nothing wrong with having a drink occasionally, it’s important to understand how alcohol actually impacts your body and your goals — especially when it comes to fat loss, hormones, and sleep.


As nutrition coaches, we are not here to tell you that you can never have another drink again ... Our goal is to help you make informed choices so you can enjoy life — and your results — at the same time.

How Alcohol Impacts Fat Loss in the Body


When you drink, your body prioritizes metabolizing alcohol above everything else — protein, carbs, and fat. Why? Because your body views alcohol as a toxin and wants to get rid of it first.


That means fat burning temporarily pauses while your liver processes alcohol. The calories from alcohol itself (7 calories per gram, almost as dense as fat) can’t be stored directly as body fat, but they do shift your metabolism away from burning stored fat for a while. So, even if you’re eating in a calorie deficit, regular or high intake can slow down fat loss progress.


Alcohol also tends to loosen inhibitions — so that late-night pizza or a handful of chips suddenly feels like a great idea. Combine that with lowered motivation to move or train the next day, and the indirect effects on your goals can add up.


Hormones and Alcohol: The Not-So-Subtle Ripple Effect


Your hormones are like your body’s internal communication system — they control everything from your metabolism and mood to your sleep, hunger, and ability to build or maintain muscle. So when alcohol enters the picture, it doesn’t just affect your liver or waistline — it sends ripples through your entire hormonal network.


Let’s break down what that looks like in different stages of life and why it matters for your goals.


In Everyday Hormonal Balance

How alcohol affects your body’s key regulatory hormones (4).

  • Cortisol: Alcohol raises cortisol levels — your primary stress hormone. Elevated cortisol can make fat loss harder, increase cravings (especially for sugary or salty foods), and disrupt normal appetite signalling.

  • Testosterone and Growth Hormone: Both of these are essential for muscle repair, fat metabolism, and recovery. Alcohol can blunt their production, especially when consumed in larger amounts or close to bedtime, leading to slower progress in the gym and less favourable body composition over time.

  • Blood Sugar and Insulin: Alcohol can cause unpredictable swings in blood sugar. Initially, it can spike levels, but hours later, blood sugar may drop too low — triggering hunger, irritability, and cravings. Chronic drinking also makes your body more insulin-resistant, meaning your cells have a harder time using carbs efficiently.

  • Sleep Hormones: Alcohol suppresses melatonin and disrupts your circadian rhythm, which means even if you sleep a full eight hours after a few drinks, the quality of that sleep is poorer — leading to more fatigue, brain fog, and hormone dysregulation the next day.

In short, alcohol doesn’t just affect your calorie intake; it influences the entire hormonal environment that determines how well your metabolism, recovery, and fat loss efforts function.


Alcohol During the Menopause Transition


Perimenopause and Menopause bring their own hormonal rollercoaster, and alcohol can make that ride a little bumpier. During perimenopause, estrogen doesn’t just decline — it fluctuates (sometimes wildly) before eventually becoming low and stable after menopause. These hormonal shifts change how your body responds to alcohol.


Because your liver is responsible for breaking down both estrogen and alcohol, drinking regularly during this stage can also make it harder for your body to process hormones efficiently. This effect is most noticeable in perimenopause, when estrogen is still circulating and fluctuating. This can lead to higher circulating estrogen levels in some women — which may worsen symptoms like bloating, breast tenderness, or fatigue. After menopause, estrogen levels are already low, so this particular effect is generally less significant (unless you are using hormone replacement therapy). 


As estrogen changes in both peri and postmenopause, your body becomes more sensitive to insulin, stress hormones, and inflammation. Alcohol can amplify this — contributing to (5):

  • More intense hot flashes and night sweats

  • Disrupted sleep (especially when drinking later in the evening)

  • Increased mood swings and irritability

  • Greater abdominal fat storage (partly due to changes in insulin sensitivity and cortisol)

For women navigating this transition, alcohol tolerance often decreases, too. You might notice you feel “off” after just one or two drinks that wouldn’t have affected you years ago. Listening to your body and adjusting your intake accordingly can make a world of difference in how you feel day to day.


Alcohol When You’re Trying to Conceive


Alcohol can impact fertility in both men and women — even at what’s considered “moderate” intake levels.


For women, alcohol affects the delicate balance between estrogen, progesterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH) — all of which are needed for healthy ovulation and implantation. Regular drinking can lead to more irregular cycles, delayed or absent ovulation, and reduced egg quality (1).


Even light drinking (think a few drinks per week) in the luteal phase — the time between ovulation and your period — has been shown to lower conception rates. That’s because alcohol can interfere with the hormonal signals that support implantation and early pregnancy development (1).


For men, alcohol may lower testosterone levels, reduce sperm count and motility, and increase oxidative stress, all of which can affect fertility outcomes (3). The good news? The male reproductive system is highly responsive — positive changes in sperm quality can occur within weeks of reducing or eliminating alcohol intake.


So, if you’re trying to conceive, you don’t have to swear off alcohol forever, but being intentional about when and how much you drink can make a real difference.


Yes, Alcohol Has Calories and this Matters with Fat Loss

This might sound obvious, but it’s often overlooked. One glass of wine or a cocktail can easily add 150–300 calories — sometimes more if high-calorie mixes or syrups are involved. Those calories still count toward your daily intake.


For reference:


  • 1 glass (5 oz) of wine → ~120–130 calories

  • 1 shot (1.5 oz) of liquor → ~100 calories (without mix)

  • 1 pint of beer → 150–250+ calories depending on type

  • 1 cocktail with juice or soda → 200–400 calories


If you’re working on fat loss, these can add up quickly. But that doesn’t mean you can’t fit them in — it just means they need to be accounted for like any other indulgence.

alcohol cheat sheet and drinking tracking for fat loss


Alcohol and The Sleep Connection


Ever notice you fall asleep easily after a few drinks, but wake up feeling wrecked? Alcohol can help you fall asleep faster, but it disrupts REM sleep (the restorative stage). You’re more likely to wake during the night, and your body won’t recover as well from stress, workouts, or even daily life (2).


Poor sleep = higher hunger hormones (ghrelin), lower satiety hormones (leptin), and higher cravings the next day. It’s one more way alcohol indirectly affects your food choices and metabolism.


Tips to Enjoy Alcohol and See Fat Loss Progress

If you choose to drink, here’s how to make it work with your goals:

1. Plan It In

If you know you’re going out, keep the rest of the day lighter and higher in protein and vegetables. Save most of your carbs and fats for your evening meal and drinks.

Remember, it is doable to fit alcohol into your calories when it is 1-2 drinks, but “binge drinking” (>4 drinks per night), it is VERY difficult, if not impossible, to stay within your calories and get in enough protein for optimal results. 

2. Choose Lower-Calorie Options


Opt for drinks that minimize added sugar or heavy mixers. Some great options:

  • Vodka or gin with soda water + lime or a splash of light cranberry

  • Tequila with fresh lime juice + soda

  • Light beer or hard seltzers

  • A 5-oz glass of wine (stick to one or two)

3. Hydrate


Alternate each drink with a glass of water. Alcohol is dehydrating, and staying hydrated can reduce hangover symptoms and help your body recover faster.

If you are trying to NOT drink for an evening, choose a low-calorie “mocktail”, sparkling water, or diet soda as a swap for an alcoholic beverage


4. Be Mindful of “Drunk Hunger”


Have a protein-rich meal before drinking, and plan your post-drink snacks in advance so you’re not raiding the pantry at midnight.

Alcohol lowers inhibitions, which can have you overconsuming calories "by accident". Going in with a plan and having a balanced meal with protein before drinking can really help prevent this.


5. Keep It Occasional


You don’t have to eliminate alcohol entirely, but frequency matters. Be mindful of when you choose to enjoy alcohol and keep it moderate.

We strongly recommend limiting alcohol intake to 1-2 drinks, 1-2 nights per week maximum for optimal fat loss results and overall health.

If you are finding having alcohol makes it difficult to stay within your calories or you are finding hunger is not controlled or sleep is consistently suboptimal, it may be worth having alcohol rarely or eliminating completely.

It's all about evaluating your personal relationship with alcohol and understanding how alcohol impacts your goals AND quality of life (how you feel).


The Bottom Line re: Alcohol & Fat loss...

You can absolutely enjoy alcohol and still make progress — but it’s important to understand how it affects your metabolism, hormones, sleep, and ultimately your goals.

 A mindful approach to drinking means you can still celebrate, unwind, and enjoy social moments — without undoing your hard work. If your calories, protein, and habits are on point for your specific goals, moderate alcohol intake probably won't derail progress!

We hope you found this blog helpful in making an informed decision about how alcohol can impact your fat loss goals and overall health!


Authors - Robyn Stewart & Megan Reger


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REFERENCES

1-Anwar MY, Marcus M, Taylor KC. The association between alcohol intake and fecundability during menstrual cycle phases. Hum Reprod. 2021 Aug 18;36(9):2538-2548. doi: 10.1093/humrep/deab121. PMID: 34102671; PMCID: PMC8561243.

2-Ebrahim, I. O., Shapiro, C. M., Williams, A. J., & Fenwick, P. B. (2013). Alcohol and sleep I: effects on normal sleep. Alcoholism, clinical and experimental research, 37(4), 539–549. https://doi.org/10.1111/acer.12006

3-Finelli R, Mottola F, Agarwal A. Impact of Alcohol Consumption on Male Fertility Potential: A Narrative Review. Int J Environ Res Public Health. 2021 Dec 29;19(1):328. doi: 10.3390/ijerph19010328. PMID: 35010587; PMCID: PMC8751073.

4-Rachdaoui N, Sarkar DK. Pathophysiology of the Effects of Alcohol Abuse on the Endocrine System. Alcohol Res. 2017;38(2):255-276. PMID: 28988577; PMCID: PMC5513689.




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