Why Alcohol Matters
Alcohol doesn’t just add calories—it changes how your body uses fuel. When alcohol is in your system, fat oxidation (fat burning) is temporarily paused. That’s why “just a few drinks” can stall progress if frequent.
How the Body Processes Alcohol
The liver prioritizes breaking down alcohol first, before carbs or fat. That means stored body fat isn’t used efficiently until the alcohol is metabolized.
The Real Calorie Cost
| Drink | Calories (Approx.) | Notes |
| Light beer (12oz) | 100 | Lowest option |
| Wine (5oz) | 120 | Choose dry varieties |
| Margarita | 250-400 | Sugar adds up fast |
| Mixed drink (rum + coke) | 200+ | Swap for diet mixer |
| 3-4 drinks in a night | 500-800+ | Often equal a full meal's calories |
Choosing Smarter Options
- Spirits with diet soda, sparkling water, or lime.
- Dry wines or light beer.
- Alternate every drink with water or seltzer.
- Eat a protein-rich meal before drinking.
Damage Control Framework
- Pre-load protein + veggies.
- Limit total drinks to 2–3 occasions per week.
- Stay hydrated and sleep properly.
- Avoid combining alcohol + high-fat restaurant meals + dessert.
Mindset Shift
You don’t need to cut alcohol completely, but treat it like any indulgence: occasional, planned, and logged if you track calories.
Key Takeaways
Alcohol slows fat burning and adds calories easily—but moderate, mindful intake can fit within your goals.