Alcohol is a food group that is very controversial in the weight loss world. Similar to added sugars, alcohol is notorious for having empty calories, which are calories that have no nutritional value.

By that logic, alcohol should be one of the first food groups to avoid when you’re trying to lose weight. However, at 4Q Method, we don’t believe in cutting out entire food groups to lose weight, alcohol included.

While we would never encourage someone to start drinking alcohol (and would strongly discourage anyone from drinking who has a history of addiction), we believe that if done properly, our clients can still drink alcohol and lose weight.

Here is what you want to think about:

1. What is in your cocktail?

   A Long Island Iced Tea or Pina Colada is quite different than a martini or Aperol spritz. Cocktails mixed with beverages that have lots of added sugars and fat will drive up your calorie intake, but that doesn’t mean they are off the table completely. To mitigate this, after your first cocktail, switch to something lighter.

   To keep your mixed drink on the lighter side, opt for a something that has no added sugars. If using fresh fruit juice or kombucha, use a small amount; muddle herbs, fruit, and vegetables to impart flavor; and add sparkling water to brighten everything up.

2. What type of alcohol are you choosing?

   This was a trick question. When choosing between beer, wine, champagne, or liquor, go with what you enjoy most!

   Though beer has a bad rap in the weight loss world for being high in carbs and calories, per fluid ounce there is not much difference between beer and wine. In fact, one could argue that due to its carbonated nature, drinking beer may lead to drinking less overall.

   If opting for liquor, just make sure to keep your cocktail light or pair it with club soda. You can also choose to drink it straight or on the rocks.

3. How does your drinking influence your eating?

   Most of the time weight gain happens when our eating is affected by our drinking, not from the drinking itself. Alcohol reduces inhibitions, so we start making poor food choices, and subsequently gain weight.

   But it is hard enough to rely on willpower in the best of times, let alone under the influence of alcohol. So just like we would with any other obstacle, we need a strategy to improve willpower during a night of drinking.

   • Don’t start drinking on an empty stomach. If you’re going to a party or dinner where you expect to drink, have a snack before.

   • Decide what you are going to eat before you start drinking. Making the decision ahead of time anchors you, making it more difficult to go back on your word.

   • If you’ve started drinking and you haven’t had an appetizer yet, don’t start on your second drink until you have something to eat.

   • Pace yourself and make sure to stay hydrated by drinking water or diluting your drinks. If you have a long day or night of drinking ahead of you, make sure you are incorporating water somewhere along the way.

4. How does your drinking affect you the next day?

   Waking up with a hangover can thwart your entire day of eating and throw a wrench in your workout plans. To prevent a hangover, stay hydrated the night before and try to limit excessive drinking, or at least cut yourself off as the night is winding down. Let’s be honest, you likely don’t ever need that last drink.

   But let’s say you do wake up hungover – eating greasy, heavy food will not help. Hangovers result from dehydration and the toxic effects of alcohol on the body. The former can be helped with rehydrating; the latter only heals with time. So if you wake up hungover, chug some water, eat your 4Q-approved balanced breakfast or brunch, and follow through with those workout plans you had – it may seem brutal in the moment, but your body will thank you for it later!

Looking for lighter cocktails to add to your happy hour? Stay tuned for some 4Q-approved recipes!