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5 Weight Loss Benefits of Quitting Alcohol

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Written by

Anna-Grace Washington

Medical Content Writer

Medically reviewed by

Dr. William J. McCreight III, MD

Medical Director, 2019–2024

Published March 5, 2019

Reviewed and updated July 29, 2026

Did you know that having four or more drinks per day can significantly increase your risk of obesity?1 If drinking alcohol is a regular part of your daily routine and you’re looking to change things up, getting sober can have many weight loss benefits. Here are five great ways getting sober can help you achieve your weight loss goals.

Briarwood Detox Center’s medical alcohol detox program provides medically supervised, evidence-based care.

1. You’ll easily cut hundreds of calories out of your daily diet.


It’s no secret that cutting calories is an effective way to shed pounds. By making healthier food choices, you can gradually lose weight. But if you quit alcohol too, you’ll really set yourself up for success. Although some alcoholic beverages aren’t too bad calorie-wise, many popular drinks contain a shocking amount of calories and a single beverage could push you beyond your daily calorie goal. For example, one regular beer can contain up to 155 calories while an espresso martini might contain upwards of 285 calories.2 That’s essentially like eating a candy bar!

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2. You won’t make unhealthy food choices while drunk.


How many times have you binged on pizza, chips, or sweets after a night of drinking with your pals? Do that several times a week and your jeans are likely to start feeling a little bit tighter. Not only does an unhealthy diet make you feel lethargic, sick, and just generally yucky, but it can also increase your risk for diabetes, heart disease, stroke, and other serious medical problems. If you give up the alcohol, you’re also less likely to fall victim to the drunken binge-eating habits that can literally weigh you down.

3. Instead of being hungover, you’ll have more energy to wake up and work out.


A morning workout is not only energizing, but it’s also an excellent way to establish a healthy mindset and routine for your entire day. However, if you’re hungover from drinking the night before, you’re unlikely to get out of bed early, let alone complete a morning workout. Temporarily removing alcohol from your life certainly has immediate weight loss benefits but staying sober can also help you establish a lasting healthy routine that will provide physical and psychological benefits for years to come.

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4. You’ll have more opportunities to drink water.


If you replaced every alcoholic beverage you drink with water, can you imagine how much healthier you’d be? Drinking water can help you burn more calories, reduce your appetite, and drastically reduce your calorie intake by replacing other unhealthy beverage options.3 Instead of dehydrating your body like alcohol, water can increase your daily opportunities for weight loss and provide many other health benefits like better joint lubrication, increased skin elasticity, improved cardiovascular health, and better kidney health.4

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5. You’ll have more time to get active with friends.


Instead of being out drinking at bars or clubs, quitting alcohol will free up your time to spend elsewhere. This means you’ll have more time to get active with friends, which can also aid in weight loss. Whether you participate in a group exercise class, ride your bike, join a community sports league, or play a quick pick-up game of basketball, volleyball, soccer, or frisbee golf, you’ll get more exercise and have additional opportunities to hang out with old friends or make new ones.

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Quitting alcohol is a great way to cut calories and be more healthy all around. However, if you try to quit but find that you can’t, your relationship with alcohol may be more unhealthy than you think.

Don’t ignore the warning signs of alcoholism in your own life. Get help today and overcome your addiction for good. Call Briarwood Detox Center to start your recovery journey with a personalized medical detox program.

References:

  1. 459176 does drinking alcohol slow your metabolism (livestrong.com)
  2. https://coach.nine.com.au/2016/10/14/11/59/get-drunk-not-fat
  3. Drinking water helps with weight loss (Healthline)
  4. https://www.onemedical.com/blog/live-well/6-benefits-of-staying-hydrated/

FAQs: Quitting Alcohol and Weight Loss

Does quitting alcohol help you lose weight?

For many people, yes. Alcohol adds empty calories, lowers inhibitions around food, and disrupts sleep and metabolism. Removing it cuts daily calorie intake and makes healthier routines easier, which can support gradual weight loss.

How long after quitting alcohol will I lose weight?

It varies by person, diet, and activity level. Some notice reduced bloating within the first week or two, while fat loss is gradual and depends on overall calorie balance, not alcohol alone.

Why am I not losing weight after quitting alcohol?

Replacing alcohol with sugary drinks or extra snacks can offset the calories you cut. Weight also depends on sleep, stress, activity, and overall diet — quitting alcohol helps, but it works best alongside other healthy changes.

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