Alcohol & Health
Treatment
Helping Alcoholics
Medically Reviewed by Annamarie Coy, BA, ICPR, MATS
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Alcohol can have different effects on your body that contribute to weight gain. If you’re having trouble losing weight or noticed a sudden increase in your body weight, it might be because of alcohol consumption.
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Alcoholic drinks are typically dense in calories, and even moderate alcohol consumption can increase weight. Below are reasons why your alcohol intake may be the cause of your weight gain:
Alcoholic beverages have “empty” calories, meaning they are high in calories and low in nutrients.
On average, 12 ounces (355 ml) of regular beer contains 153 calories. On the other hand, 5 ounces (145 ml) of wine contains 128 calories.2
Mixed drinks have more calories due to the added sugar and saturated fat. Having too many drinks in one occasion means you’ll be ingesting hundreds of extra calories, if not thousands.
Examples of mixed drinks include:
In general, all levels of alcohol intake can affect digestion and absorption of nutrients.
Heavy alcohol consumption can damage your digestive system and impact your metabolism because the body would have to prioritize eliminating alcohol before other nutrients.
This reduces digestive secretions and food movement through the gastrointestinal system. Digestive secretions are essential components of healthy digestion.
It can contribute to weight gain if your body can’t metabolize food into fundamental macro and micronutrients.
Because alcohol has sedative properties, some people may use alcohol as a sleep aid. However, alcohol can have a drastic effect on sleep.
Alcohol can disrupt the sleep-wake cycle, leading to poor sleep quality and insomnia.4 This interference can affect hunger, satisfaction, and energy storage hormones.3
Sleep deprivation increases hormones that increase appetite and fullness. This can set you up for weight gain.
When your body prioritizes metabolizing alcohol, the excess glucose and lipids can increase body fat, especially in the abdominal area. This abdominal fat is often referred to as a “beer belly.”
Excess alcohol consumption also impairs the liver’s capacity to metabolize and store fats and carbs.
When fat builds up in your liver, it can lead to:
Alcohol can impair judgment and decision-making skills, potentially leading to poor food choices. Even those who are usually conscious of their diet struggle to resist the urge to eat when intoxicated.
Research shows that binge drinking is closely linked to overeating.5 The influence of alcohol on food choices was also well demonstrated in an animal study.
The study showed that when mice were given doses of ethanol, they increased their food intake over time. The results exhibit how alcohol can activate hunger signals in the brain, increasing the urge to eat.
Alcohol use has long been known to alter hormone levels, especially testosterone.8 Testosterone has a wide range of effects on your body, including the mass regulation of fertility and bone mass.
Low testosterone can affect the following:
Increased body fat due to low testosterone levels further impairs the body’s ability to effectively produce and utilize this hormone. This leads to a vicious cycle of weight gain and increased belly fat.
If you want to drink alcohol and avoid gaining weight, you can follow the tips below.
Regularly drinking water can help you avoid consuming more alcohol. This can also help you avoid dehydration.
Alcohol is a diuretic, meaning it causes you to urinate more, which can lead to dehydration. Drinking water can help lessen the strain on your liver and kidneys, which is important in alcohol-elimination.
Eating food before drinking alcohol can delay the onset of alcohol effects. Drinking on an empty stomach can get you drunk much faster since food primarily acts as a buffer for your body’s digestion of alcohol.
Controlling blood sugar levels and curbing comfort food cravings may be as simple as eating something with fiber, protein, and a small amount of healthy fat. Examples of such food include:
These foods will remain in your stomach longer, making you less inclined to desire food when drinking.
Cocktails and mixed drinks contain high sugars and calories. They can also make you feel hungry.
Consider choosing low-calorie and low-sugar drinks, particularly:
You should also avoid adding soda to your drink. Instead, you can use water and a slice of lemon or orange as your chaser to help flush out the aftertaste of alcoholic beverages.
Greasy foods tend to be appealing when people drink alcohol. However, they add more calories to your diet and can cause weight gain.
When you get hungry while drinking, consider having vegetables and water instead of high-calorie foods. This type of diet can help you avoid over-consuming calories.
Consider drinking in a place that has these options. This way, you can be more calculated in what you order and avoid making choices that can lead to eating junk food.
Heavy drinking increases the likelihood of gaining weight. The effects on your body will be more pronounced, potentially leading to internal organ damage and other medical conditions.
Drinking alcohol in moderation may help you control your urges to eat and keep you in the right mind to make better food choices.
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It is not essential to abstain from alcohol to live a healthy lifestyle. For example, a glass of red wine with a meal is completely acceptable.
However, the problem comes when people binge drink. To reduce weight avoiding binge drinking can be a crucial first step toward weight loss.
However, adopting a comprehensive approach that includes dietary changes, regular physical activity, and other lifestyle modifications are still major factors in helping you lose weight.
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Alcohol can also affect your body in other ways besides weight gain. Excessive alcohol can increase the likelihood of long-term health problems, including:
Drinking alcohol can significantly increase your weight depending on how many calories an alcoholic beverage has. It can also affect how your body manages and handles weight.
Alcohol can also affect your digestion, nutrient intake, and fat-burning capabilities. Along with that, it can also disrupt sleep and testosterone production, increasing weight gain.
While you don’t need to quit alcohol to live a healthier lifestyle, the main problem lies in binge drinking. Excessive alcohol use increases your weight and puts you at risk for long-term health complications.
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