Drinking alcohol and weight
When we think about managing our weight it’s easy to forget to factor in the drinks and liquids we consume each day.
Alcoholic drinks are made by fermenting and distilling natural starch and sugar so they contain a lot of calories.
By being aware of the calories and sugar in the alcohol and mixers you drink, you can make better choices. The calories in alcohol are known as empty calories. This means they still count towards your total daily calories but offer no nutritional value.
Calorie comparisons
- a pint of lager at 4% Alcohol by Volume (ABV) can have 180 calories, similar to a slice of pizza
- a large glass of wine (250ml) at 135 ABV can have 228 calories, similar to an ice cream
- a pint of cider at 4.5% ABV can have 210 calories
Making healthy choices
If you do drink alcohol, avoid mixing it with sugary sodas and juices and instead try tonic or soda water with fresh fruits.
Some lower calorie alcoholic drinks you could try:
- vodka with soda water and lemon
- light beers
- gin and tonic with lime
Following these tips can help you reduce the chances of alcohol affecting your weight:
- prepare healthy snacks before you go out so you are not tempted by junk food or a takeaway
- have a healthy meal before you start drinking to keep you feeling full
- drink water between each alcoholic drink to stop you from drinking too much alcohol and to help prevent dehydration
- opt out of drinking in rounds with friends. This often results in mixing drinks and having more than you intended
- add soda or tonic water to drinks to make them last longer
Government guidelines for men and women state that you should not consume more than 14 units of alcohol a week. This is because drinking more than this regularly risks damaging your health. This does not mean you should save up these units and binge at the weekend. It’s best to spread them over 3 or more days during the week.
The Drinkaware website has lots of information about units of alcohol and drinking safely. It also has a self-assessment tool so you can find out more about your alcohol intake.
If you’re concerned that you might be drinking too much, find out how to access support on our alcohol advice webpages.