Alcohol and weight

Alcohol can add more calories to your diet than you might realise. By understanding how alcohol fits into your lifestyle, you can make changes that protect your health without cutting out everything you enjoy.

How alcohol affects weight

Alcohol contains a lot of calories with little or no nutritional value. For example:

• A pint of beer can have around 200 calories
• A standard glass of wine can have around 160 calories
• Spirits with mixers can vary widely depending on the mixer you choose

Calories from alcohol are in addition to those from food. They can quickly add up, especially if you drink regularly.

Drinking can also lower your inhibitions, making it easier to overeat or choose less healthy foods.

Other health effects

Beyond weight, drinking too much alcohol can raise your risk of high blood pressure, heart disease, liver disease, and some types of cancer. It can also affect your sleep and energy levels.

The NHS recommends:

• Drinking no more than 14 units of alcohol a week
• Spreading drinking over at least 3 days
• Having several alcohol-free days each week

One unit is 10ml of pure alcohol. As a guide, that’s roughly half a pint of lower-strength beer, a small glass of wine, or a single measure of spirits.

Tips to cut back without feeling deprived

• Alternate alcoholic drinks with water or sugar-free soft drinks
• Choose smaller glasses or lower-alcohol options
• Plan alcohol-free days into your week
• Avoid drinking on an empty stomach to reduce the urge to snack later
• Focus on social activities that do not revolve around alcohol

The bigger picture

Cutting back on alcohol can have benefits beyond weight management. Many people notice improved sleep, more energy, and better mood within a few weeks. Even small changes can make a big difference to your health over time.