We know — you don’t need yet another blog telling you to avoid alcohol when trying to lose weight. Chances are, you already know this. However, if you’re seeking realistic, guilt-free guidance to navigate social occasions with confidence, this article is for you. So give us two paragraphs to convince you to read on!
This article's purpose is straightforward: to offer practical tips for managing alcohol consumption during the festive season while using weight loss medication or following a surgical weight loss programme.
A Quick Disclaimer
There are specific circumstances when alcohol consumption is strongly discouraged. If your healthcare provider has advised against drinking alcohol, please prioritise their guidance over the content in this article. If you’re concerned about alcohol intake after a weight loss treatment, don’t hesitate to reach out to us directly or contact a local support service here.
In the UK, alcohol spending increases by 38% during the Christmas season, with 61% of adults admitting they exceed the government-recommended limit of 14 units per week (sources: Drinkaware & Bank of England). While the festive season encourages indulgence, alcohol can impact your body differently after starting a weight loss programme, often due to changes in absorption and metabolism.
To help you enjoy the holidays responsibly, here are our top five tips for managing alcohol during the festive period:
1. Drink Alcohol with or After Food
Consuming food before or while drinking can delay alcohol absorption in your gut, making its effects more gradual. It also helps stabilise blood glucose levels, which can be especially important after a weight loss intervention.
We appreciate that drinking whilst eating following some weight loss interventions can be difficult and you may want to avoid if this does not work for you.
2. Stick Within the 14-Unit Weekly Limit
Think of this guideline as a ceiling, not a target! Spread your drinks throughout the week rather than consuming them all at one event. For reference, a pint of 4% beer equals 2.3 units, and a 175ml glass of 12% wine equals 2.1 units. To calculate units: volume (ml) x ABV (%) ÷ 1,000. Most drink containers also provide this information.
3. If It’s Your First Drink Post-Treatment, Start at Home
We’re not advocating for drinking at home regularly, but your first experience with alcohol post-treatment is best managed in a comfortable environment. This minimises the risk of feeling unwell in public. Common side effects of alcohol after weight loss treatments include diarrhoea, so staying home can save you some stress.
4. Skip Calorie Counting
Instead of obsessing over calories in your drinks, focus on choosing lower-alcohol options (lower ABV%) and pair them with diet mixers to cut sugar. Our general nutrition advice leans away from calorie counting, so apply this mindset here too.
5. Avoid the ‘I’ve Blown It’ Attitude
We’ve all been there—one drink turns into several because we feel we’ve already "messed up.” Instead, set a clear limit before you head out and stick to it. Remember, enjoying alcohol in moderation is okay! The "new you” might just mean drinking less, not abstaining entirely.
A Final Thought
Biologically speaking, your body doesn’t need alcohol. That said, there’s no room for shame if you decide to enjoy a drink while on your weight loss journey. Be kind to yourself and your body—drink safely, savour the moment and embrace moderation.
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