The Link Between Alcohol and Unwanted Weight Gain

Does alcohol cause weight gain? The simple answer? Yes! Many popular mixed drinks and ready-to-go beverages are loaded with processed sugars: margaritas, daiquiris, and even beer! While companies like White Claw and Truly advertise themselves as the “healthier” alternatives because they contain only 2 grams of sugar, they’re forgetting to mention that the biggest problem of all isn't the sugar content but the alcohol itself.

So, what exactly explains the alcohol-weight gain link? When we consume alcohol, our metabolism is negatively affected, which can play a major role in weight gain if we’re not paying attention. Essentially, when we drink, our body stops using other sources of energy like lipids and carbs. It instead focuses on using alcohol as its number one source of energy. Since alcohol can’t be stored by the body (this is why our blood alcohol level increases as we drink), it then becomes the number one fuel source, leaving everything else to be used later or stored as fat.

What else explains the relationship between alcohol and weight gain? Alcohol affects our judgment calls in general, but specifically with food. Whether it’s a late night pizza or a greasy morning hangover cure, alcohol lowers our inhibitions and can lead us to poor decision making when it comes to food. When we add up all the late night snacking and weekend hangover food, our caloric intake increases. And if we aren’t burning off what we’re eating with regular exercise and movement, we may be gaining weight unintentionally. As we age, it also becomes harder for us to lose weight as our metabolism naturally slows down.

The best thing we can do for our body is be mindful of what we  consume — whether that’s food or beverages. Our nutrition plays a major role in our physical and emotional well-being. When we drink, we can also experience imbalances in our hormones, digestive systems and gut bacteria, which according to DrinkAware.ie, can lead to adverse outcomes: 

• Reduced health of the gums and teeth with an increased risk of cavities and erosion of the enamel
• Heartburn and gastroesophageal reflux disease (GERD)
• Gastritis (inflammation of the stomach) and gastric and duodenal ulcers
• Liver damage, resulting in a condition known as cirrhosis, in which the liver is irreversibly damaged and does not work properly anymore
• Damage to the pancreas, which is vital for the production of insulin and important digestive enzymes
• Small intestinal bacterial overgrowth (SIBO), a condition resulting in unpleasant symptoms of bloating, abdominal cramps, excessive wind/gas, and diarrhea
• Gut microbiome imbalances, which can affect our immune system, mood, and weight
• Abdominal weight gain

If you’re ready to cut back on your alcohol intake and approach a healthier lifestyle, here are some tips to jumpstart your journey:

• Stay within the recommended low-risk guidelines for drinking alcohol (14 or less drinks per week for men, 7 or less drinks per week for women by CDC guidelines)
• Alternate between water and alcoholic beverages
• Have at least 2-3 alcohol-free days to allow your system to regenerate
• Try mocktail recipes 
• Have a regular movement/exercise practice
• Set a weekly intake limit of how many drinks you want to consume
• Try a 30-Day dry challenge or alcohol-free month

To sum it up, we can answer the question, “Does drinking alcohol cause weight gain?” with a hearty “Yes!” With the right steps, we can reduce or eliminate our alcohol use, thereby keeping our weight — and overall health — in check.