Thinking about ditching the alcohol to trim down and lose weight? It could be a smart move. Alcohol often plays a central role in Australian parties, family gatherings and nights out on the town. But it’s also high in calories. If you want to lose weight, eliminating alcohol from your diet can be a smart decision.
The Impact of Alcohol on Body Weight
Alcohol is rich in calories but has little in nutrients. That’s why it is often referred to as having ‘empty kilojoules.
When you drink alcohol, your body processes the alcohol for energy before burning fat from other possible sources of energy in your body (like food). This means that any excess calories in your body from the food you eat may end up being stored as fat.
How much of this energy is potentially being stored as fat?
Australia’s National Health and Medical Research Council reports that a typical drink contains about 10 grams of alcohol. Since it is a widely accepted scientific fact that each gram of alcohol has about 7 calories, this means that the average drink has about 70 calories. To put this in context, pure fat has 9 calories per gram, and carbs have 4 calories per gram.
What does this mean? Your body has to find somewhere for a large number of calories to go:
- a standard glass of red wine has around 150 calories
- a pint of beer from a pub can pack about 200 calories
- ready-to-drink vodka bottles can contain around 180 calories
- cocktails with mixers can have even more calories.
Drinks vary based on the type you buy and the amount that you drink at a time but the calories per gram of alcohol remains the same.
Since alcohol can also lower your inhibitions, it can make it easier for you to start giving in to unhealthy cravings and eating more than you had planned.
The end result? These empty calories plus the potential for overeating can quickly add up to considerable weight gain if it is not monitored carefully.
Benefits of Quitting Alcohol
By cutting out alcohol you can lower your calorie intake. This is a key part in you achieving your weight loss goals because it will help you create a calorie deficit.
When you cut out alcohol from your diet:
- You are saving the calories from the drinks themselves
- You are avoiding the calories from late night snacks that often come with drinking
People who give up alcohol often see a decrease in weight without making any changes to their diet or exercise routine. Limiting alcohol intake can also enhance your sleep quality and boost energy levels.
What changes happen in your body when you give up alcohol?
Quitting alcohol triggers changes in your body:
- Initially you may experience some withdrawal symptoms depending on your recent drinking habits. These usually fade within a week.
- Inside your body your liver will begin to heal from the effects of alcohol. This may have some positive flow-on effects that you notice. These include higher energy levels and improved digestion.
Not everyone will see these benefits in the same way – every person is different.
How soon after quitting alcohol will you start losing weight?
The timeline for weight loss after kicking the drinking habit varies depending on a number of factors like your health condition prior to giving up alcohol plus other factors specific to you like metabolism, diet and physical activity levels.
You might start seeing changes in your weight within a week. It could take a couple of months. It really depends on the body type you have. No matter the timeline, you’ll usually notice results more quickly if you combine alcohol cuts with healthy habits. This includes eating better and staying active. The most important thing is to be patient and stick to your routines.
Combining quitting alcohol with a healthy life
Regular exercise, a balanced diet, and staying hydrated are keys to losing and maintaining weight. Including more fruits, vegetables, lean proteins and whole grains in your diet can help support your weight loss goals. Regular exercise like walking, biking, or strength training helps burn kilojoules and build muscles.
Setting realistic goals and tracking your progress can also keep you motivated and on track.
Thinking of reducing alcohol consumption without quitting?
If you are not ready to give up alcohol altogether yet, consider cutting back on how you drink instead. This will help you experience some of the benefits discussed in this article. Some tips include:
- Start by setting yourself limits on your alcohol intake
- Choose lower calorie alternatives such as beer or wine spritzers.
- Try alternating beverages with water or non-alcoholic drinks. This can reduce your alcohol intake over a night.
Moderation can still lead to greater weight control and overall well-bein
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Meet the experts at My Weight Loss Clinic who bring extensive knowledge in healthcare in managing intricate chronic health issues associated with weight management. Led by Chris O’Donnell, a Nurse Practitioner with over two decades of healthcare experience, our team stresses the significance of disease prevention strategies to combat and reverse chronic illnesses. Our clinic’s approach is comprehensive and tailored to each individual. We help you succeed on your weight loss journey through the use of a nurturing atmosphere, evidence-based treatments, and state of the art weight loss strategies and tools.
References
You can download a plain English summary of the “Australian guidelines to reduce health risks from drinking alcohol” directly from the NHMRC at https://www.nhmrc.gov.au/health-advice/alcohol#download
Other sources quoted and referenced in this article include:
World Health Organisation’s Alcohol Key facts at https://www.who.int/news-room/fact-sheets/detail/alcohol (28 June 2024)
USDA “Dietary Guidelines” (chapter 11 – Alcoholic Beverages PDF) at https://www.dietaryguidelines.gov/sites/default/files/2020-07/PartD_Ch11_AlcoholicBev_first-print.pdf
Take the first step by booking a consultation today. Our team is here to help you achieve your weight loss goals with a plan that’s right for you.
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