Why Alcohol is a Speed‑Bump for Fat Loss

Estimated read time: 4 min

1. The sneaky calories

Alcohol packs ~7 kcal per gram — almost the same as pure fat (9 kcal). Two glasses of wine (~250 ml) can quietly add 350 kcal, the energy you just torched in a 30‑minute run.

2. Your body hits the brakes on fat burning

Because the liver treats ethanol as a toxin, it metabolises it first and temporarily down-regulates fat burning. In controlled chamber studies, oral alcohol decreased whole-body fat oxidation by roughly one-third for the hours in which it was being metabolised. (https://pubmed.ncbi.nlm.nih.gov/1545851/)

3. Appetite & decision‑making

Ever found yourself deep in a greasy kebab after a couple of drinks? Alcohol dampens the hormones that signal fullness and lowers dietary restraint, often leading to a calorie one‑two punch: liquid calories + extra food.

4. Hormones, sleep, and recovery

Night‑caps can fragment REM sleep and blunt the overnight surge of growth hormone needed for muscle repair. Chronic intake is also linked to higher cortisol — a hormone that encourages abdominal fat deposition.(ncbi.nlm.nih.gov)

5. Practical take‑aways if fat loss is your goal

• Bank your calories: Treat drinks like dessert — plan them into your daily energy budget.

• Choose lower‑ABV or smaller serves: A half‑pint session IPA beats a double‑measure cocktail.

• Alcohol‑free blocks work: Clients who run a “Dry 30” often report easier adherence and a visible drop in waist size within a month.

• Train smart: Keep heavy strength or HIIT sessions at least 12 h away from drinking to protect recovery.

• Hydrate & protein‑up: Water between drinks and a protein‑rich meal can blunt the snack spiral.

Bottom line

Occasional, mindful drinking probably won’t derail progress, but regular or heavy intake can slow fat loss more than most people realise. If you’re targeting a new low on the scale, dial back the booze first — it’s usually the easiest calorie cut of all.