What We’ll Cover:

• Why alcohol matters to your health
• The calories and units in common drinks
• Simple ways to reduce your alcohol intake

Why alcohol matters to your health

Managing your weight is about looking after your overall health and metabolism. On your journey, it is helpful to understand how alcohol fits into your diet and lifestyle.

Alcohol is high in calories but does not provide any nutrients. Regularly drinking can also affect your food choices, your sleep, and your energy levels. It can lead to cravings for high-calorie foods both while you drink and the next day. Being mindful of your intake can support your metabolic health and help you stay on track with your goals.

Calories and units in common drinks 

This table is a simple guide to help you recognise the units, calories, and sugar levels in different drinks.

Aiming to stay within the recommended UK limit of 14 units a week, spread over three or more days, is a safe way to support your health journey.

Simple ways to reduce your alcohol intake

• Set alcohol-free days: Aim to have at least a few days each week where you do not drink alcohol.
• Watch your portions: Swap large glasses of wine for smaller measures, or choose bottles of beer instead of pints.
• Keep water close by: Alternating an alcoholic drink with a glass of tap or sparkling water slows down your pace and keeps you hydrated.
• Stock your cupboards: Keep alcohol-free alternatives, sparkling water, and fresh lemons or limes at home for relaxing evenings.

Swapping alcoholic drinks for lower-calorie alternatives is a great way to stay hydrated and protect your liver. 

Try sparkling water with fresh lime juice or a calming herbal tea like chamomile or peppermint.  

Summary

Alcohol is an enjoyable part of social life for many people, but it can make weight management more challenging. 

Small changes, like choosing low-sugar mixers, tracking your units, and planning alcohol-free days, can help you stay in control and support your weight loss journey.

Mentor’s Tip

Social situations can be the trickiest time to reduce your drinking. A simple place to start is offering to be the designated driver for your friends or family. It gives you a clear reason to stay alcohol-free for the night, saves money, and helps everyone get home safely while keeping your health goals on track.