Alcohol and Fat Loss: Why It Doesn’t Help (Even if It’s Not All Bad)

For many adults, alcohol is woven into the rhythms of life; celebratory toasts, relaxing nights out, or a glass of wine with dinner. And as Catholics, we even see wine play a sacred role in the Holy Eucharist and in the joyful celebrations of feast days. But if you’re in a season where you’re trying to lose weight, alcohol may be working against your efforts more than you realize.

This isn’t a “never drink again” post. It’s a call for prudence and understanding, especially when you have a specific health or body composition goal in mind. Let’s dive into the science of why alcohol and fat loss don’t mix well, and how to approach it in a way that still respects the goodness of celebration without sabotaging your progress.

The Metabolic Cost of Drinking Alcohol

Alcohol (ethanol) is technically the fourth macronutrient, providing 7 calories per gram, more than both carbohydrates (4 calories/gram) and protein (4 calories/gram), and just slightly less than fat (9 calories/gram). But unlike other macronutrients, alcohol provides energy with zero nutritional benefit.

When you consume alcohol, your body essentially hits pause on all other metabolic processes. That’s because alcohol is seen as a toxin, and your liver prioritizes metabolizing it over everything else, including carbs, fats, and proteins. According to a study published in The American Journal of Clinical Nutrition, fat oxidation (your body’s ability to burn fat for fuel) drops by more than 70% in the hours after consuming alcohol (Siler et al., 1999).

In other words: your body stops burning fat so it can clear out the alcohol.

Calories Without Satiety

One of the trickiest things about alcohol is that its calories don’t come with any satiety signal. A glass of wine might be 120–150 calories. A pint of beer might hit 180–200 calories. A cocktail mixed with juice or soda can top 300. But none of that registers to your body in the same way that food does.

Worse, alcohol impairs your judgment, making it easier to overeat. Studies show that drinking before or during a meal can increase food intake. A 2010 study in Appetite found that alcohol can increase total calorie consumption by up to 30% due to reduced inhibition and increased appetite (Caton et al., 2004).

So not only are you drinking empty calories, you’re more likely to consume even more food than you intended, making it very easy to blow past your daily calorie goals.

Hormonal Disruption and Sleep

Alcohol consumption also affects the delicate hormonal balance involved in metabolism and appetite regulation. It can:

• Decrease testosterone (in both men and women), which affects muscle maintenance and fat-burning capacity.

• Raise cortisol, your body’s stress hormone, which can increase fat storage, especially around the abdomen.

• Reduce sleep quality, even if it helps you fall asleep faster. Poor sleep impairs glucose metabolism, increases cravings the next day, and hinders muscle recovery.

Over time, frequent alcohol use can disrupt your body’s ability to maintain a healthy weight, even if your diet and workouts are dialed in.

Let’s Talk Numbers

If you’re trying to lose one pound of fat per week, that means you need to create a calorie deficit of roughly 500 calories per day. For someone on a 1,700-2,000 calorie weight loss plan, adding 2–3 drinks a few times a week can easily wipe out that deficit.

Consider this weekly example:

• 3 glasses of wine (150 calories each)

• 2 mixed drinks (300 calories each)

• Late-night snacks triggered by alcohol (500+ calories/week)

That’s an extra 1,500–2,000 calories, enough to stall fat loss or even reverse your progress.

But What About Catholic Tradition?

As Catholics, we rightly appreciate the role of alcohol in moderation. Wine is used in the Sacrament of the Eucharist, and feasting, including the use of celebratory foods and drink, is part of our liturgical calendar. Jesus Himself turned water into wine at the wedding at Cana (John 2:1-11).

But note this: we are called to feast on feast days, not every day.

The tradition of fasting and feasting gives us a rhythm of self-mastery and joyful celebration. For those trying to lose weight, embracing this rhythm can be powerful.

Consider abstaining from alcohol on ordinary days or during periods of intentional fat loss, and saving your glass of wine for Sunday dinners, weddings, solemnities, and high feast days.

This allows you to maintain your health goals without rejecting the goodness of celebration.

So, Should You Quit Alcohol Entirely?

Not necessarily. But you should:

• Be intentional: Know why you’re drinking. Is it truly celebratory, or habitual?

• Track it: Include alcohol in your calorie tracking if you’re logging your intake.

• Set limits: Decide in advance how many drinks (if any) you’ll have in a week.

• Time it right: Avoid alcohol on days when recovery, training, or sleep is critical.

• Celebrate wisely: Save drinks for meaningful occasions, not stress relief.

And if you do find yourself regularly reaching for a drink as a way to relax, it might be time to reassess your habits and find better tools for managing stress and emotions, like prayer, journaling, community, or movement.

Final Thoughts: Stewardship Over Shame

Avoiding alcohol during a weight loss phase isn’t about legalism, it’s about stewardship. Your body is a temple of the Holy Spirit (1 Cor. 6:19), and taking care of it means sometimes saying no to good things for the sake of greater goods.

If your goal right now is fat loss, improved energy, or better sleep, alcohol may not serve that goal. And that’s okay.

You can still enjoy your feast days. You can still raise a glass at a wedding. But remember: your worth is not tied to your weight, and your joy isn’t dependent on a drink. True celebration comes from communion with God and others—not calories in a cup.

So train hard, eat well, rest intentionally, and celebrate on the days that are meant for celebration.

Sources:

• Siler, S. Q., Neese, R. A., & Hellerstein, M. K. (1999). De novo lipogenesis, lipid kinetics, and whole-body lipid balances in humans after acute alcohol consumption. The American Journal of Clinical Nutrition, 70(5), 928–936.

• Caton, S. J., Ball, M., Ahern, A., & Hetherington, M. M. (2004). Dose-dependent effects of alcohol on appetite and food intake. Appetite, 43(3), 319–326.