How to Lose Weight After Quitting Drinking

by Julie Boehlke

About Julie Boehlke

Julie is an avid outdoor enthusiast who loves to camp with friends and family. Julie spends her free time writing, working on her novel and brewing up new recipes of wine—her newest hobby. She enjoys scouring junk shops and antique boutiques in search of rare finds and one of-a-kind treasures. She collects vintage dishes and antiquarian books. Julie spends her days being followed around aimlessly by her most adoring fan—Mushu the pug. She ventures out on weekends to the remote trails and deep north woods of Michigan. Julie also enjoys exploring out of the way nooks and crannies along the great lakes shoreline.


If you have recently quit drinking, you should commend yourself on making a positive life change. Drinking can leave your body in bad shape and also make it challenging to reach your weight loss goals. Losing weight involves being ready on both a physical and mental level. Taking it one step at a time can help you shed excess pounds and improve your mental and cardiovascular health.

Step 1

Visit your doctor for a checkup. It is important to make sure your health hasn't been affected adversely by your past drinking habits. Your doctor will start with a physical exam and check your vitals and overall physical health to see if further tests need to be run. A comprehensive metabolic panel will give an in-depth look at your overall health. Specific things to look for are the ALT or AST, which are your liver enzymes. Your kidney function will also be a concern.

Step 2

Choose meals from the basic food groups. It is important to get a balanced healthy meal in order to assure overall weight success. Examples include whole grains such as oatmeal for breakfast and lean meats on whole wheat bread for lunch. Vegetables are important – both raw and cooked. Raw vegetables such as carrots and celery make good snack choices. Cooked vegetables such as eggplant and corn are good dinner companions. Fresh fruits in place of processed snacks or sweets are fat-free and low in calories. Lose weight with low-fat dairy products as well as lean proteins and beans.

Step 3

Exercise every day. You should get the bare minimum of exercise requirements for healthy adults, which is 30 minutes a day, five days per week. To rev up your weight loss, you will need to exercise daily-- but this doesn’t mean you should overdo it. Incorporate exercise into your everyday living such as power walking when you are out running errands, gardening, doing housework and bike riding with your kids. Add strength training to your workout routine; this helps build lean muscle.

Step 4

Drink plenty of fluids. Making sure that you keep your body hydrated is very important. You should drink eight 8-ounce. glasses of water daily and more if you are exercising in high heat conditions. Avoid sweetened fruit juices and sodas that are loaded with sugar.

Step 5

Seek support. If you need a structured environment for your weight loss, try finding a weight loss buddy or a weight loss support group to help you work through feelings of weakness when you feel like giving up. If you are a recovering alcoholic, you will need as much support as possible. Don’t forget to attend Alcoholics Anonymous meetings or talk to a therapist about your alcoholism.


  • Weight loss doesn’t happen overnight. If you find yourself facing challenges with food, exercise and alcohol cravings, don’t give up. Give yourself time to reach your personal goals.


  • If you have any sudden pain or weakness when exercising, stop immediately and seek help if needed.

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or