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Alcohol and The Affect On Fat Loss

Now that January is over and “Dry Jan” is is in the past I thought I’d address why you likely felt a noticeable improvement in your health over the course of this month (if you took part in dry jan of course) and what it does for fat loss/gain.


What it does to the body

Alcohol is a toxin. A toxin which dehydrates the body and by extension of that, the brain… a dehydrated brain leads to some pretty severe headaches.

In theory, alcohol remains in the system for up to 12 hours on average… hence you on occasions waking up and still feeling a bit drunk.

One day of being hungover and dehydrated can affect the body for any number of days as your body tries to flush this toxin out of the system.

So if you are anything like me… where any night out having a few drinks is going to lead to at least 2 days of feeling jaded, then you can expect the rest of your performance to be a little off as well.

I’m sure you’ve experienced this where you can’t quite focus mentally at work and your training session was well below par on the Monday after a big session on Saturday? Well this is due to your body still trying to recover and rid  the body of all of the toxins.

Compound this by drinking multiple times per week, then you are going to be fairly regularly performing at a sub par level.

Hangover_cureSo if you did take part in “Dry January”, you would have likely noticed a significant improvement/difference in your:

  • Levels of happiness
  • Levels of confidence
  • Levels of overall mood
  • Levels of energy
  • Levels of focus and mental clarity
  • Training performance
  • Ability to get out of bed in the morning
  • Motivation to stay on track with your nutrition
  • Motivation for training
  • And on… and on… and on…


Alcohols impact on fat loss/weight loss

Fat loss is simply an equation of energy (calories) in vs out.

Too much in and our body stores this energy for a rainy day as body fat.

Tip the balance the other way and the body uses this stored fat for energy.

Well when it comes to consuming calories, the physical act of chewing actually psychologically helps us to feel full. This is why you can eat a bunch of food and feel stuffed, yet you can chug down a bunch of calorically dense drinks and not feel anything at all (other than maybe a bit pissed).

Alcohol contains calories. A whopping 7kcal per gram/ml in fact. Too many and you are very quickly heading not towards fat loss, but a fat gain calorie surplus. So here’s why the booze hound that you know isn’t quite the svelte athlete they once were…

250ml red wine = 210kcal

That’s just one glass. A bottle roughly equates to 4 large glasses. For a lot of you, that’ll be 50-75 % of your overall daily calorie requirement in 1 bottle of wine!!

A pint of Lager = 180-210 kcal (brand dependant).

A pint of Cider = same as lager

Glass of champagne = 95-110kcal (570 per bottle)

Shot of vodka, un sugared rum, whiskey, gin = 60-70 kcal (UK measures)

I won’t go through all of the different drinks here as you can readily find them on line and we could be here until 2021… my point is… A LOT of damage can be done in your pursuit of fat loss due to not having an understanding of the caloric content of the drinks you are hammering back.

That’s also not factoring in the huge intake of calories on those hungover sofa days.


If an individual comes to me and says they don’t drink, or drink very little, I know I’ve struck gold! When alcohol is removed from the diet, it makes my job so incredible easy based on everything discussed above.

I’m not suggesting for you to completely cut alcohol out of your life, as a lot of the best nights of our lives include a few drinky poos… but being aware of what it does to the body and how it affects our energy intake can be huge for your overall health.

If you would like to learn how you can factor in the odd drink or two in to your life and still get incredible results, download one of our programs now... It may change your life. 

Yours in health,


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