Can You Drink Alcohol And Still Lose Fat?
I love writing about alcohol—because people love reading about alcohol.
And I have a personal rule: if I write an article about booze, I take two shots of whiskey first to get in the zone. Just kidding. That would be irresponsiblle and verry mcuh interfere wit h my ability to typee withot typos.
I get why this topic gets clicks. People enjoy drinking!
I do too.
If you’ve followed my stuff, you know I track my drink count for the year. I’m currently at 175—and we haven’t even hit Thanksgiving. That’s over 3 drinks per week on average, and I’ve already decided I’ll never go this high again. Next year: 150 max. Totally reasonable.
But this article isn’t about me. It’s about you.
Can you drink alcohol and still lose fat?
Are fat loss and alcohol compatible?
Yes—absolutely.
Fat loss is about one thing: consistently eating fewer calories than you burn.
If you burn 2,500 calories a day and consume 1,500 calories only from 7 margaritas, you’ll lose fat. If you eat 2,000 calories of food and add 1,500 calories of margaritas on top, you’ll gain fat.
People overcomplicate fat loss, but it’s always been calories in vs. calories out.
That said—hold your horses. Just because drinking fits the math doesn’t mean it’s ideal for body composition, habits, or health.
How Alcohol Impacts Body Composition.
I’ve got a client—no names, but when he reads this, he’ll know. He’s got a busy job, three high-energy kids, and likes a tequila or two most nights. Now, listen, this guy seems to always be in a great mood despite all that craziness in his house - if one or two tequila/night is all it takes, more power to him!
But here’s the challenge: he wants to lose fat and maintain muscle—aka, get lean and toned. That’s tougher when alcohol’s in the mix.
Let’s say he needs 2,100 calories a day and 200g of protein for optimal results. If 400 of those calories go to tequila, it becomes harder to hit his protein without going over on calories. And alcohol can also hurt sleep quality, which affects energy, recovery, and training performance.
Is it possible? Totally. Is it realistic? Maybe—but only if he’s really intentional with the rest of his diet.
How Alcohol Impacts Habits
Here’s something about me—I love to sports bet.
So yes, your friendly neighborhood fitness coach is both a drinker and a degenerate gambler. Sue me!
I think one of my superpowers is getting the most out of my vices in moderation. Half a gummy once or twice a week, a few drinks here and there, and $10 max on sports betting per week. My friends clown me for getting excited over a $3 parlay—but hey, it makes the games more fun without hurting my wallet.
But again, this isn’t about me (I’m definitely oversharing today).
I bring it up because last night I wasn’t planning to bet. The games were boring. But after 1.5 beers? Suddenly throwing a dollar on Louisville ML and UCLA +26.5 seemed like a great idea.
(You already know, but both legs lost).
That’s the thing: alcohol lowers inhibition.
After a drink or two, are you more likely to:
Chug that pre-bed protein shake… or crush half a bag of pretzels?
Get to bed on time and set your alarm for a 5am workout… or stay up ‘til 1 watching Dragon Ball Z Youtube videos?
Exactly!
Alcohol might not directly cause poor choices, but it greases the wheels for decisions that move you further from your goals. And over time, that adds up.
How Alcohol Impacts Health
Alright, time to be a bit of a buzzkill: There are no true health benefits to alcohol. Physiologically, it’s only negative.
It’s not just empty calories—it’s a toxin. It increases the risk of nearly every major disease. And the old idea that red wine is “good for your heart” because of antioxidants? That’s been thoroughly debunked.
But for you tipplers out there, two silver linings:
Alcohol can reduce stress
It can help you connect with others
And both of those do matter for overall well-being. In that sense, alcohol may indirectly support health by improving your mental and social health.
As for the science: While older guidelines allowed up to 2 drinks/day for men and 1 for women, newer research is stricter. Canada’s updated guidance now warns that health risks may start at just 2 drinks per week.
In short:
Alcohol does not directly improve health
In moderate to high amounts, it reduces health
It may indirectly support health through less stress and better social connection
The less you drink, the better—at least from a purely health perspective
Last Call
Alcohol and fat loss can coexist—but it takes awareness, intention, and some trade-offs.
And that’s the thing most people miss: fitness isn’t lived in the gym—it’s lived in your real life. The meals, the late nights, the social events, the stress, the cravings, and yes - the drinks. That’s why fitness coaching isn’t just about workouts. It’s about how you approach eating, drinking, sleep, stress—the whole shabang
And if you’re someone who wants to enjoy life (and a drink or two) without sabotaging your progress, that’s exactly where I come in.
$2,400 Saved.
If you're ready to define your win and actually chase it the smart way—now’s the time.
🟧 The Black Friday Coaching Sale is live.
🟧 $100 off every month of full coaching.
🟧 Apply before midnight on Cyber Monday
Since launching the Black Friday sale, 4 folks have signed up. They’ll save $100 for every month they do the coaching. My average client stays 12-15 months. Let’s be conservative and say they stay for 6 months each. That’s $2400 in savings. Sheesh!
If you’ve been on the fence, now’s the time to apply. Let’s raise a (moderate) glass to goals, balance, and doing it right.
Best,
John
P.S. Us with our drinks from Saturday night. Yes, the waitress gave me a long pause before handing Kelly the old fashioned and me the green tea martini. I could feel the judgment 😅
3 Steps You Can Take
Apply for coaching - If you’re ready to start, you can fill out a coaching application here (it takes 90 seconds or less). Best case, you change your life. Worst case, I’ll help you draw up a road map to get closer to your goals.
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Keep learning - You can check out my other articles here. Nobody asked me to, but I’ve spent a ton of time researching everything from artificial sweeteners to saturated fat to testosterone and more, so you don’t have to.
