Introduction
Hello.
I’m MIYU, a trainer at Gran Gym.
In this article, I’d like to share my routine before and after drinking parties.
To be completely honest, I love alcohol. (Laughs)
People often imagine that personal trainers never drink, never eat out, and follow a perfect diet every day.
But I enjoy drinking parties and eating out too.
That said, I don’t simply do whatever I want all the time.
I enjoy myself on the days I drink.
I make adjustments before and after.
Then I return to my usual routine.
That balance is what matters most to me.
Even if you are dieting or trying to maintain your physique, you do not need to avoid every drinking party.
The important thing is not to treat a night out as an event that automatically makes you gain weight, but to manage the entire routine around it.
You Can Maintain Your Physique Even If You Enjoy Alcohol
The first thing I want to tell people who enjoy drinking is that alcohol does not automatically make you gain weight.
Of course, if you drink heavily every day and always finish the night with ramen or fried food, it becomes much easier for your body shape to change.
However, if you adjust your meals and activity levels before and after drinking, you can still enjoy yourself without significantly affecting your physique.
I also have days when I drink alcohol.
I also enjoy eating delicious food at restaurants.
In return, I make adjustments through my regular meals and the way I spend the following day.
Maintaining your physique is not about completely eliminating drinking parties.
It is about creating habits that prevent your lifestyle from becoming too unbalanced, even when drinking is part of it.
My Routine Before a Drinking Party
On days when I have plans to drink, I pay a little more attention to breakfast and lunch.
A common mistake is thinking:
“I’m drinking tonight, so I won’t eat breakfast or lunch.”
I do not recommend this.
Going to a drinking party on an empty stomach does not simply make your body absorb more.
The bigger problem is that your appetite is more likely to get out of control.
Alcohol also affects you more quickly, and you may feel like eating fried food or a large amount of carbohydrates immediately.
That is why I still eat breakfast and lunch before drinking.
For breakfast, I usually eat my normal Japanese-style meal, such as rice, natto with kimchi, fish or eggs, and miso soup.
For lunch, I include enough protein while keeping fat intake slightly lower.
At a convenience store, I might choose a rice ball, salad chicken, a boiled egg, and miso soup.
When eating out, I often choose a grilled fish set meal or a chicken-based set meal.
The key is not to skip meals excessively before drinking.
It is much more sustainable to eat properly and simply keep lunch a little lower in fat.
What I Pay Attention to During a Drinking Party
On the day of a drinking party, I make enjoying myself a priority.
There is no point in spending the entire evening thinking only about calories.
When I eat out, I generally eat what I want and enjoy alcohol too.
However, there are a few small things I pay attention to.
First, I try to begin with protein-based dishes.
Examples include:
- Sashimi
- Yakitori
- Edamame
- Chilled tofu
- Egg dishes
- Meat
- Fish
Eating these foods earlier makes it less likely that you will overeat fried food or a heavy final dish because you arrived extremely hungry.
I also make sure to drink water.
If you drink only alcohol throughout the evening, you are more likely to feel swollen and sluggish the next day.
Simply alternating alcohol with water can make a noticeable difference in how your body feels the following morning.
I choose whatever type of alcohol I feel like drinking that day. (Laughs)
However, if you want to maintain your physique, highballs, shochu, and wine are generally easier to manage than repeatedly ordering sweet cocktails or drinks mixed with juice.
Of course, you can still drink what you enjoy.
But if every night out includes sweet alcohol, fried food, and a heavy final meal, your body is naturally going to be harder to change.
You Do Not Need a Final Dish Every Time
The biggest difference often comes from what you eat at the end of the night.
Ramen.
Fried rice.
Pasta.
Dessert.
They are all delicious, and I completely understand the temptation. (Laughs)
However, eating a full final meal every time can add a significant number of calories.
If I genuinely want it, I eat it.
But I do not do it every time.
I try to avoid ordering something simply because everyone else is doing it when I am not actually hungry.
If you want to maintain your physique, you do not need to ban final dishes forever.
Eat one when you truly want it.
Just reduce the number of times you eat one purely out of habit or social momentum.
That alone can make a major difference.
In many cases, the food eaten with alcohol and the final dish affect your body more than the alcohol itself.
My Routine the Day After Drinking
The day after drinking, I focus on returning my body to normal rather than skipping meals as punishment.
First, I make sure to drink plenty of water.
After drinking alcohol, your body may feel swollen or heavy.
If you avoid drinking water because you feel bloated, your body can feel even more sluggish.
For breakfast, if I can eat, I choose something light such as miso soup, rice, eggs, or natto.
If I have a severe hangover, I do not force myself to eat a large meal.
However, if I eat nothing until the evening, there is a greater chance that my appetite will become uncontrollable later.
For lunch and dinner, I return to a balanced set-meal style.
Rice, protein, vegetables, and soup.
For example:
- Grilled fish set meal
- Chicken and vegetable set meal
- Cold pork salad with rice
- Natto rice with miso soup
The day after drinking, it is easier to restore balance by returning to Japanese-style meals instead of adding more fried food or ramen.
I Also Try to Walk the Next Day
The day after drinking, I try to walk as much as I comfortably can.
There is no need to force yourself through a hard workout.
However, I often feel better after taking a short walk than after lying around at home all day.
In my everyday life, I try to walk whenever my destination is within about 40 minutes.
The day after drinking, I do the same within reason.
I walk to the station.
I take a slightly longer route while shopping.
Even that is enough.
Maintaining your physique is not about punishing yourself with intense exercise after drinking.
It is about returning to your usual lifestyle.
Common Habits of People Who Gain Weight From Drinking Parties
People who frequently drink and gain weight often share a few common habits.
The first is skipping too much food before drinking.
When you arrive hungry, you are much more likely to overeat from the beginning.
The second is always combining alcohol with fried food and a heavy final dish.
If fried chicken, fries, ramen, and dessert appear every time, those choices will eventually show in your physique.
The third is continuing to eat poorly the next day because you think:
“I’ve already ruined it, so it doesn’t matter.”
The day after drinking is often more important than the drinking party itself.
You do not gain significant body fat from one night alone.
Your physique is more likely to change when one drinking party turns into several days of unbalanced eating.
After a drinking party, return to your usual habits the next day.
That alone can make a major difference.
Excessive Restriction Is Not Sustainable
The most important thing in my nutrition coaching is avoiding unrealistic restrictions.
Telling someone who loves alcohol to never drink again is not practical.
Telling someone who enjoys eating out to stop completely will usually create stress and make the plan impossible to maintain.
I have personally experienced rebound weight gain after following an excessively restrictive low-carbohydrate diet.
That is why I want to teach clients sustainable methods rather than extreme ones.
If drinking parties are part of your life, build your eating strategy around that reality.
If you enjoy alcohol, create a method that allows you to maintain your physique while continuing to enjoy it.
That is the most realistic approach.
Body transformation is not a competition in how much discomfort you can tolerate.
What matters is finding a method that fits your lifestyle.
MIYU’s Key Tips Before and After Drinking
Here is a summary of what I focus on:
- Do not skip breakfast and lunch excessively before drinking.
- Include protein at lunch and keep fat intake slightly lower.
- Start the drinking party with protein-based foods.
- Drink water along with alcohol.
- Do not order a final dish every time—only when you genuinely want one.
- Drink plenty of water the next day and return to balanced set meals.
- Walk within a comfortable range.
That is all.
I do not do anything unusual.
But these small adjustments make it much easier to maintain your physique even when drinking parties are part of your life.
Conclusion
You can maintain your physique even if you enjoy alcohol or attend frequent drinking parties.
The key is not eliminating them completely.
It is managing your routine before and after.
Enjoy the days you drink.
Return to your normal habits the next day.
Maintain balanced meals and regular movement in everyday life.
Once you create that balance, body transformation becomes much easier to sustain.
Dieting and maintaining your physique become difficult when they create too much stress.
Enjoy alcohol and eating out while continuing to care for your body at a pace that fits your lifestyle.
If you are thinking:
“I attend too many drinking parties to lose weight.”
“I love alcohol, but I still want to change my physique.”
“I have regained weight after following an extreme diet.”
Please feel free to speak with us at Gran Gym.
Let’s build a sustainable approach that allows you to enjoy life while still improving your body. ✨
This article was brought to you by Gran Gym, a men-only personal training gym.
At Gran Gym, our female trainers primarily provide training guidance for men aged 30 and above.
Why not enjoy building a more attractive physique?
We also welcome clients who want to improve their health or lose weight.
In addition to personal training, we offer stretching sessions and mobile personal training services.
If you are looking for a personal gym in Azabu-Juban, Akasaka, Jiyugaoka, Ginza, Higashi-Nihonbashi, Osaka Umeda, or Shinsaibashi, or if you would like to receive training guidance from professional female trainers, we would love to welcome you to Gran Gym.
We look forward to seeing you at a trial session!
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