July 29, 2021

Wine and Your Waistline: Why You Aren’t Losing Weight

Find out if liquid calories are crashing your party and your diet

Hand holding a glass of wine atop a wooden counter, with wine and bread in background

You’re humming along on your diet, losing one or two pounds per week and feeling good about yourself. In fact, you’re feeling so good that you’re congratulating yourself with a glass (or two) of wine in the evenings.

Advertisement

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy

Suddenly, you hit a weight loss plateau. You’ve been eating healthier and exercising, so what could it be? The culprit may be the wine, unfortunately. You may be thinking “wine is just grapes, right?” Wrong. Wine has more calories than you might think.

We hate to spoil the party, but it’s important to be aware of how much wine you’re drinking. One 5-ounce glass of wine averages at about 125 calories, no matter red, white or sparkling.

Multiply that by two or three glasses, and now you’re up to almost 400 calories. Registered dietitian Julia Zumpano, RD, LD helps break down what you need to know.

How your body processes alcohol

Alcohol is metabolized differently than food. “First, it can’t be stored, and second, it has to be converted from its ingested state to one that is not so poisonous,” says Zumpano.

It passes through your stomach and enters the bloodstream and the brain. But ultimately, alcohol must find its way to the liver, which is the only organ that knows what to do with it.

Advertisement

There, it takes center stage. Your liver lets alcohol go to the front of the line, before other nutrients, because it simply needs to break it down into CO2 and water and get it out of your body.

Is all this science making you want to pause and take a sip of wine yet?

The pathways and mechanisms by which alcohol metabolism occurs read like they’re straight from a chemistry textbook. But on the most basic level, alcohol metabolism involves the breakdown of enzymes and the elimination of the byproducts.

“Your gender, age, body size and genetics all play a role in how quickly alcohol is eliminated from your body,” says Zumpano.

How to avoid making even unhealthier choices

Alcohol also clouds your judgment about healthy food choices. This is a problem when you’re watching your weight. Pairing a glass of wine with cheese and crackers, or chips and dip, can seem not only harmless but, when you’re tipsy, can also seem like a great idea.

Advertisement

If you really want to cut down on liquid calories, Zumpano shares five tips for doing so:

  1. Set alcohol aside for a while. Cut out alcohol for a few weeks and see what the scale says. You’ll likely be pleasantly surprised.
  2. Cut your consumption. Go from two glasses to one per night. Or drink every other night or just on weekends.
  3. Reduce your pour. Stick to American Heart Association limits of one 4-ounce glass daily (for women) and two 4-ounce glasses (for men). Measure out 4 ounces in your favorite wine glass so you know when to say “when.”
  4. Switch up your drinkware. Invest in 3- or 4-ounce wine glasses instead of 5-ounce or larger glasses.
  5. Have water on hand. Alternate between sipping your wine and sipping this zero-calorie beverage. Or, make a spritzer – add 1-2 ounces of carbonated water to your wine and cut the wine down to 2-3 ounces.

Treat your body to a healthy snack instead

For the same number of calories as a glass of wine, you could be nourishing your body with a healthy and tasty snack. Again, wine isn’t just grapes. Some of Zumpano’s favorites are:

  • 1 small square of 70-85% cocoa dark chocolate.
  • 4 whole-grain crackers with 1 ounce of cheese.
  • 1/2 ounce of cocoa-dusted almonds.
  • 6-ounce plain yogurt with 1/2 cup of raspberries.

Take a look at your wine consumption, then try some of these ideas to see if they help get you back on your weight-loss plan!

Learn more about our editorial process.

Related Articles

Spoonful of apple cider vinegar
March 27, 2024
Does Apple Cider Vinegar Help You Lose Weight?

The science on ACV isn’t very promising for weight loss or appetite suppression

Female struggling to push a large rock up a hill
March 21, 2024
Why It Really Is Harder for Women To Lose Weight (and What To Do About It)

Genetics, metabolism and hormonal fluctuations can all make weight loss more difficult

female sitting meditating, eyes closed
March 19, 2024
14 Ways To Lose Belly Fat

Losing belly fat can reduce your risk for chronic health conditions — try focusing on a diet high in lean protein, exercising regularly, reducing stress and getting quality ZZZs

vitamin b12 shot in foreground with vials in background
March 5, 2024
Vitamin B12 Injections: What They Can and Can’t Do

If you have low B12 or a true deficiency, these shots can work wonders

Female speaking with doctor, with uterus and ovary with cysts
February 21, 2024
Can PCOS Cause Weight Gain?

The common hormonal condition is linked to insulin resistance, which can cause weight gain

Glasses of alcohol on wooden stump outside in the snow, with bottle nearby
February 16, 2024
Drinking Alcohol in the Cold? 5 Tips on How To Stay Safe

A cold one out in the cold can cause a false sense of warmth and increase your risk of hypothermia

Person eating healthy bowl of noodles with fitness items floating around head
January 17, 2024
How To Shed 10 Pounds — For Good!

Actively choose healthy habits not only when it comes to food and nutrition, but also physical activity and your mental health

male with beer belly on treadmill, with giant mug of beer next to
January 1, 2024
Does Beer Really Cause a ‘Beer Belly’?

Getting rid of excess abdominal fat will take more than just cutting back on cold ones

Trending Topics

Person in yellow tshirt and blue jeans relaxing on green couch in living room reading texts on their phone.
Here’s How Many Calories You Naturally Burn in a Day

Your metabolism may torch 1,300 to 2,000 calories daily with no activity

person getting a sinus massage between brows
5 Sinus Massage Techniques To Relieve Pressure and Promote Drainage

A gentle touch in all the right places may help drain your sinuses

woman snacking on raisins and nuts
52 Foods High In Iron

Pump up your iron intake with foods like tuna, tofu and turkey

Ad