We’ve all seen those fear-mongering posts saying you need to cut alcohol completely if you want to lose weight or fix your metabolism. But is that actually true?
As someone who helps women heal their metabolism and lose weight through reverse dieting, macro tracking, and food freedom, I want to set the record straight (with a side of sassy science, of course 🍷).
Can You Drink Alcohol and Still Lose Weight?
Short answer: YES, but it comes down to how often you drink, how much, and how you handle it the next day.
Here’s what I teach my clients:
- One drink doesn’t “ruin” your metabolism.
- But consistent binge drinking? It absolutely makes things harder.
Why?
Because alcohol:
- Blunts muscle recovery
- Disrupts sleep (and that messes with your hunger hormones)
- Impacts digestion and hydration
- Often leads to mindless snacking or skipped tracking
It’s not just the drink, it’s the domino effect.
What Happens to Your Metabolism When You Binge Drink?
Let’s say you’re having 4+ drinks in one night:
➡️ Your body puts fat burning and muscle repair on pause to prioritize clearing the alcohol
➡️ Blood sugar spikes and crashes, leaving you moody, craving carbs, and low energy
➡️ You’re more likely to feel guilty the next day and either restrict hard (hello, cycle) or continue overeating
It’s this pattern that throws off your metabolism and fat loss goals.
How to Drink and Still See Results (Without Cutting it Out Completely)
Inside BPM, we teach women how to track alcohol within their macros and still enjoy life.
Here’s what I recommend:
- Plan the drink first, then build your day around it
- Don’t drink on an empty stomach
- Hydrate: 1 glass of water per drink
- Prioritize protein + fiber the rest of the day
If you’re not sure how much you’re currently eating or whether your metabolism is in a healthy place, this is a great time to figure out where your metabolism currently sits using this free Heal Your Metabolism Starter Kit.
Why Cutting Alcohol Doesn’t Always Fix the Problem
Cutting out wine or cocktails may feel like the “right” move, especially when diet culture says it’s all-or-nothing.
But here’s the truth:
- You can still be in a calorie surplus while sober
- You can still plateau in fat loss even without alcohol
- You can still struggle with binge-restrict cycles because the underlying issue isn’t addressed
The real solution is learning how to track macros, balance your intake across the week, and build sustainable habits that don’t rely on restriction or shame.
If you’re currently tracking macros and seeing no change, or you’ve been in a deficit for months (or years 😬), it’s time to shift gears.
Learning how to track macros while eating out or enjoying drinks is one of the best ways to feel free while still supporting your goals.
What Our BPM Clients Do Instead
Inside BPM coaching, we don’t cut alcohol unless it’s your personal choice.
Instead, we help you:
- Track your drinks properly
- Plan for events without guilt
- Hit your fat loss goals with balance
One of my favorite examples? A client who lost 12 pounds while still enjoying margaritas on Taco Tuesdays because she finally had a macro plan that made sense for her metabolism and lifestyle.
Need a little extra clarity on what phase of your journey you’re in? This free tool helps you see whether you need to reverse diet, maintain, or start a deficit. Total game-changer.
You Don’t Have to “Be Perfect” to Make Progress
If wine, cocktails, or holiday drinks are something you love, please know this:
I love them too! You’re not messing up your results.
You’re just learning how to build sustainable results that last longer than any 30-day cleanse ever could.
🍷 You can reverse diet.
🍷 You can heal your metabolism.
🍷 You can reach your fat loss goals without cutting out the foods (or drinks) that bring you joy.
And if you’re like, “YES I want to track smarter, eat more, and finally get results”…
Send me a DM on Instagram (@cschmidt.fit) and I’ll walk you through how your goals might fit perfectly with my signature Metabolism Reset Method, which includes the fun cocktails and win!
