Weight loss: the exact amount of alcohol you can drink without sabotaging your results, according to science

16 December 2025

Let’s be honest: for many, the idea of losing weight while still enjoying the occasional drink sounds almost too good to be true. But is it really an impossible mission, or just a matter of knowing where to draw the line with your glass? Science has some surprising—and refreshingly precise—answers.

Alcohol: Friend or Foe for Weight Goals?

Whether you raise your glass or shake your head at the mention of alcohol, there’s no denying it. Alcohol, much like every other consumable, has both upsides and downsides for your health. The trick lies in moderation—benefit without ever being hampered by drawbacks. When enjoyed sensibly, alcohol needn’t spell disaster for your figure. But if you’re a bit too friendly with that bottle, it may well lead to unwanted health consequences and extra inches where you don’t want them. Not exactly ideal if you’re keen to maintain your shape or drop a few pounds.

Now, in weight loss circles, alcohol’s reputation takes a bit of a beating. Why? It’s not just about the after-effects of a less-than-elegant dance at a party; the true culprit is the high calorie content draining from your glass. Case in point: 100 ml of gin packs a staggering 265 calories. That’s one way to shake up your calorie count!

Can You Really Have Alcohol While Losing Weight?

Surprise, surprise: enjoying a glass doesn’t automatically doom your weight loss efforts. It simply comes down to moderation and making smart choices about what you sip. Not all drinks are equal in the calorie game, and that means picking your poison wisely.

Let’s break it down with an example. If you’re torn between a cocktail and a glass of champagne, science suggests reaching for the bubbles. Even the least caloric cocktail—a Mimosa—weighs in at 85 calories per 100 ml, while champagne of the same volume contains just 80 calories. Every little bit counts when you’re watching your intake!

Red Wine: The Surprising “Fat Burner”?

Here’s where things get intriguing. Some specialists even claim that moderate alcohol consumption might actually help support weight loss—especially when we’re talking red wine.

A study conducted by Harvard University followed women over a remarkable 13-year period and found that those who regularly enjoyed a glass of red wine had a 70% lower chance of gaining weight compared to those who abstained. What gives red wine this edge? It’s down to resveratrol, a polyphenol found in grape skins, which appears to give this classic beverage its “fat burning” reputation. (No word yet on whether resveratrol also improves awkward party conversations, though.)

Just How Much is “Enough”—and Not Too Much?

For those determined to balance pleasure and their waistline, researchers have come up with some concrete numbers. After 13 years of observations, science has finally pinpointed the exact amount of alcohol you can drink without sabotaging your weight loss journey.

Daily beer consumption at or above 500 ml increases the chance of not losing weight.
Stay under that threshold, and your weight loss goals remain within reach.

Of course, these recommendations don’t exist in a vacuum. It’s essential to include this daily maximum in your total calorie calculations, since alcohol’s calories count just as much as any snack or meal. Precision is your ally: keeping an eye on both your alcohol intake and your total daily calories is key.

Bottom line: Enjoying the occasional drink while aiming for weight loss isn’t just wishful thinking. By choosing lower-calorie options, being mindful of your limits (500 ml of beer per day at the very most, for example), and tracking your calories carefully, you can raise a glass without raising the number on the scale. Moderation isn’t only smart—it’s the secret ingredient to enjoying both your glass and your goals!