How much will untracked alcohol affect my progress?

Everything counts, whether you track it or not - just because you didn't track that extra glass of wine, doesn't mean you didn't have it! Not tracking is a bad habit to fall into because those extra calories can build up over your 12 week programme and you will only store them if you over-consume. 

Remember, alcohol slows fat loss and encourages overeating - so if you want results and you don't want to cut it out completely, track it and allow for it in moderation.