The Sneaky Way Alcohol Affects Your Progress
Cocktails on the patio. A chilled glass of rosé. A cute little can of “zero sugar” hard seltzer. Summer drinks are fun — and often feel like part of what makes the season relaxing and social. But when it comes to weight loss in midlife, alcohol might be quietly working against your goals.
Even the “healthier” pre-mixed drinks (you know the ones: no sugar! zero carbs! 90 calories!) still contain alcohol — and alcohol does impact how your body burns and stores energy. Once it’s in your system, your metabolism focuses on processing the alcohol first, which means anything you eat is more likely to be stored (yep, as fat).
And those trendy “clean” or “zero everything” drinks? Many use artificial sweeteners or sugar alcohols like erythritol to stay low in calories. While they might seem like a smart swap, a 2023 study linked erythritol to a higher risk of heart attack and stroke — especially in people already at risk for heart disease. Something to keep in mind when choosing your go-to summer sips. Source: Witkowski et al., Nature Medicine, 2023
And then there are the cravings. Alcohol has a way of making us hungry — but let’s be honest: wine and salad aren’t exactly a match made in heaven. You’re far more likely to want those salty, greasy, can’t-stop eating foods. Add in a sluggish next morning, and suddenly the workout you planned or the healthy breakfast you were going to make feels way less appealing.
Plus, drinking often makes it easier to say “whatever, I’ll start again tomorrow.” But tomorrow turns into Monday, and Monday becomes September. You know how it goes.
And while it’s not about cutting out alcohol completely, it is worth knowing what the current health recommendations say:
Canada’s new alcohol guidelines suggest limiting alcohol to 2 standard drinks per week to reduce long-term health risks, including several types of cancer.
Here’s what counts as one standard drink in Canada:
12 oz. (341 ml) bottle of beer or cider (5% alcohol)
5 oz. (142 ml) glass of wine (12% alcohol)
1.5 oz. (43 ml) shot of spirits (40% alcohol)
Source: Canadian Centre on Substance Use and Addiction
“What if I just eat less so I can enjoy a few drinks?”
It’s a common thought — but this isn’t just about calories. Alcohol doesn’t give your body what it needs to feel energized, build muscle, or support your metabolism (especially in midlife). So even if you’re keeping your calories “on track,” skipping meals to make room for drinks can leave you feeling tired, sluggish, or hungrier later — and make your goals harder to reach.
Need help making summer feel balanced and energized — not bloated, bored, or starting from scratch in the fall?
Come join the Summer Accountability Club — a simple, supportive way to stay on track while still enjoying the season.
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