Alcohol and Weight Loss: What You Need to Know

Alcohol is one of the most commonly overlooked sources of calories in the diet. A standard 175 ml glass of wine contains around 160 calories; a pint of lager around 200. For people who drink regularly, alcohol can account for a significant proportion of their daily calorie intake — often without being counted or even noticed.

How does alcohol affect weight?

• Calorie density — alcohol contains 7 kcal per gram, more than protein or carbohydrate (4 kcal/g each) and approaching fat (9 kcal/g). These calories are metabolised differently and are not accompanied by any nutritional value
• Metabolic priority — when alcohol is present, the body prioritises its metabolism over fat burning. Fat oxidation is essentially paused until the alcohol is cleared, which can take several hours
• Appetite stimulation — alcohol lowers inhibitions and stimulates appetite, making it easier to overeat both during and after drinking
• Sleep disruption — alcohol disrupts sleep architecture, reducing restorative deep sleep and worsening the hormonal changes that drive weight gain
• Associated eating — alcohol is often consumed alongside high-calorie foods

Practical strategies

• Track your alcohol intake honestly — it is easy to underestimate
• Alternate alcoholic drinks with water
• Choose lower-alcohol options where possible
• Have several alcohol-free days each week
• Be aware of the eating that often accompanies drinking

Reducing alcohol intake is one of the most effective steps many people can take to support weight loss. For personalised advice, speak to the Weight Loss Wales team.