For those seeking to lose weight and improve their health, it’s easy to fall into the toxic mindset of thinking the only way to see results is to adopt an all-or-nothing approach to having a healthy lifestyle. 

Far too often, people will throw themselves into restrictive diets, cutting out any ingredients or foods that aren’t deemed healthy enough – including alcohol. 

Having a beer with a mate after a long week in the office, or sharing a bottle of red wine over dinner with friends may not seem like a terribly unhealthy habit to some, but an increasing number of dieters are resisting their favourite alcoholic beverages in the name of weight loss. 

Sam Wood, fitness expert and founder of 28 by Sam Wood, shares with Body+Soul why enjoying a drink or two won’t necessarily undo all your hard work when it comes to weight loss and reveals the best – and worst – drink choices for the calorie-conscious. 

Why is an all-or-nothing mindset so damaging?

“There is so much misinformation on weight loss out there at the moment that it is all too common to be told that something is ‘bad’ for us and that we have to cut it out of our life completely,” Wood explains. 

Having over 20 years of experience in the fitness industry, Wood has worked with countless clients and everyday Aussies to shape a balanced – and sustainable lifestyle that supports flexibility in its approach. Recommending a multi-faceted approach to weight loss to those who seek out his expertise, Wood and his team at 28 By Sam Wood warn against going ‘cold turkey’ with any category of food and drink. 

“When we are overly restrictive and cut out everything we enjoy, we often feel deprived and that can be a dangerously negative feeling that may lead us to one day throw in the towel and binge or become unhealthy,” he says. 

Can cutting out alcohol actually limit someone's weight loss progress? 

With social drinking being so prevalent in Aussie culture, it’s uncommon that you’ll find yourself at a family BBQ, catch-up dinner or work event without being offered a beer or two.  

“We’ve probably all been there when you have wanted to head to a dinner and gone in with the mindset you won’t have a drink to then been swayed,” says Wood. Under the all-or-nothing mindset, it can be common to view giving in to one drink as a ‘failure’ prompting people to ditch their healthy goals altogether.

“A lot of the time I chat with my clients and they are confused why they aren’t losing weight when they are doing everything right Monday through to Friday. They tend to undo it all on the weekends, and alcohol consumption regularly can definitely impact this,” he explains.

Normally your body burns your fat reserves to get the energy it needs, which is exactly what you want when you’re trying to lose weight. 

“The problem with drinking alcohol while you’re following a weight loss plan is that booze provides a quicker, more accessible form of energy for your body than fat does. And, no matter how much we might wish it were different: alcohol is so much easier for your body to turn into fuel compared to fat.”

Instead, the fitness expert-turned-TV personality says picking a few weekends or special occasions where you can enjoy a drink or two promotes balance, and in turn, results. 

“When you’re trying to lose weight, a couple of squares of chocolate isn’t going to undo all your hard work. If you’re eating a block of chocolate every night, however, that's when you see your results dwindle,” explains Wood. “Similarly with alcohol, a couple of drinks over the weekend is fine and shouldn't impact you. If you’re drinking several drinks a couple of nights a week, that’s where the damage is done.”

Lower-calorie alcoholic drinks around 100 calories per serving: 

#1. Brut champagne (note: ‘Extra Dry’ champagne is usually higher in calories) 

#2. Vodka, soda and lime (real lime, not cordial) 

#3. Tequila over ice with 2 juiced limes and a dash of soda 

#4. Light beer 

Sam’s favourite low-calorie cocktails 

• Snez loves a tequila on the rocks 
• No-Added-Sugar Mojito (about 110 calories) 
• Peach Bellini (about 120 calories) 
• Classic martini (about 130 calories depending on the size of the glass)
• Gin & Tonic (150 calories) 
• Old Fashioned (150 calories) 
• Cosmopolitan (170 calories, just check they don’t add any sugar syrup!) 

The high-calorie cocktails to should avoid if you’re on a weight loss journey

#1. Mulled wine 

#2. White Russian 

#3. Margarita (especially if the premade sour mix is used) 

#4. Fruity Daiquiris 

#5. Piña colada

#6. Long Island Iced Tea (this could contain anything up to 700 calories!)