When certain people ask me the simplest way for them to lose weight quickly, I flatly say “stop drinking alcohol”. It’s kind of a smartass response, but it’s accurate. Alcohol is empty calories and carbs, neither of which are good for weight loss. It also goes to the front of the line for metabolism, “cutting” the real food your body was going to break down (which often ends up being stored as body fat).
This is a #ThursdayQandA for kisw.com though, and if you think I'm gonna come rollin' in here telling people NOT to drink… You got another thing coming!!
While not drinking may be the fastest, most effective way for a lot of people to lose weight, that doesn't mean it’s going to be the easiest or “best” for that person. Hell, I was just hanging out with a client who's down over 20 pounds (maybe closer to 30) since January and still enjoys some whiskey damn near every night. So let's look at losing weight WITH alcohol in the picture:
We just established it IS possible, but you gotta really control the rest of your variables like nutrition and regular exercise (some of which should be higher intensity). Are you eating enough fruits, vegetables, and protein? Drinking enough water? Working out for 30+ minutes, 4+ times a week?
Most people aren’t. BUT, the people I’ve seen successfully lose weight while still enjoying their booze, had all those boxes checked consistently and diligently. If you do not, start checking them off! One at a time. On your terms. However you implement them, make sure they stick. There’s a gazillion ways to put together a diet or exercise plan within that framework. Finding YOUR way is the key. Experiment.
If that experiment takes you a long time to run and figure out, cool! That’s a bunch of time you get to make progress towards sustained weight loss without giving up alcohol! In the meantime, vodka and light beers are your best low-calorie options.
This may go without saying, but the more you can moderate the better off you’ll be from a weight loss standpoint. I’ve had multiple clients report that it’s easier to practice moderation when they’ve been practicing the healthy habits I laid out first. (That’s why I laid them out first!) The "research" usually defines moderation as 5-7 drinks per WEEK. My clients' definitions are usually a little higher. You're in charge.
Have fun and do your best,
Certified Personal Trainer and Nutrition Coach (American Council on Exercise; Precision Nutrition)