Whether it’s a few glasses in front of the tv or a heavy night out with friends, drinking alcohol and its effects on your fitness is a topic we often get asked about. One of the most common types of questions is:

I’m going out with my friends tonight and I know we’ll be out for a while. Is there anything I can do to limit the damage on my progress?

• Many trainers suggest that alcohol should be banned when you’re on a ‘weight loss diet’ or following a specific workout regime.
• Alternatively they may recommended to only have the one drink (we all know never happens)
• You may be told that drinking alcohol can negatively affect your hormones and destroy your muscles.

However, we can assure you that alcohol doesn’t do this entirely. And yes, you can even enjoy a drink when your aim is to lose weight.

Cutting out alcohol completely

• If you decide to fully cut out alcohol then this could potentially lead to binges at the weekend.
• We believe that alcohol can be consumed in moderation, allowing you to enjoy social events or family celebrations.
• Understanding that the effects won’t be completely detrimental to your progress will allow you to enjoy yourself that little bit more.

The bottom line is that a few drinks won’t instantly lead to you packing on body fat or losing all your muscle.

A few options for damage reduction

We’ve put together a few options that can help you reduce the amount of calories you consume and the hangover you face the next day:

• Choose diet mixers over full sugar.
• Opt to mix soda water and sugar free cordial/squeezed juice with spirits
• Drink diet/light beers.
• Drink a glass of water every other drink.
• Where possible, avoid full sugar energy drinks
• Limit the consumption of sugar-free energy drinks too

Liquid calories count!

Don’t forget to track your alcohol calories if you want to ensure you continue losing weight. Drinking alcohol can have a massive impact on whether or not you remain in a calorie deficit all week or not.

Takeaway anyone?

If you’re wanting to eat after your night out, where possible avoid going for a takeaway afterwards. This often leads to a huge increase in calories and are often left untracked (because we forgot we ate them?)

These pre-mixed low cal drinks are ideal for a few drinks at home or on the train!

Enjoy everything in moderation

We don’t promote or condone excessive consumption of alcohol or binge drinking. However, we do believe that everything should be enjoyed in moderation. (Of course – never drink before you workout!)

To us, lifting weights and exercise in general should be a part of your life BUT it shouldn’t dominate it. You shouldn’t feel de-motivated or less dedicated because you like to relax and have a drink every so often.

The key to a healthy and enjoyable lifestyle is to find a sustainable balance where you can progress both in the gym but outside too.