Today I’m answering the popular question: Does wine make you gain weight? I’ll break down how wine impacts metabolism and weight loss, covering everything from calories and serving sizes to how alcohol can stall fat burning.
After 20+ years of helping people with their weight goals, and living in San Francisco—where wine culture is huge—I know how easy it is to enjoy a glass now and then. I enjoy wine myself, so I get it!
This question comes up a lot. Wine is such a pleasure to enjoy, but if you’re working on weight loss, understanding how it fits into your goals is key. So I’ve included practical tips for enjoying wine without derailing your goals—like setting a personal “wine policy” and understanding how moderation can fit into your plan.
Client Example
Let me first share a story about my client Donna. She was crushing it with her portion control, tracking her meals and workouts, but she was shocked when the scale didn’t budge.
Donna did everything right, but during a week at a conference, she attended more events and had more wine than usual. Even though she stayed within her calorie goals, her weight loss stalled. Why? It’s not just about calories—wine has a unique effect on your metabolism.
So, Does Wine Make You Gain Weight?
Let’s break down how wine can affect your weight loss progress. Here are four key elements to consider in the connection between wine and your weight.
1. Wine, Calories, and Serving Sizes
First, let’s talk about calories and portions. A standard serving of wine is 5 ounces, which has about 120-130 calories. Not bad, right? But the calories add up if you’re drinking regularly or pouring generous “at-home” glasses.
Serving Sizes & Guidelines
To clarify, the Dietary Guidelines suggest up to one drink per day for women and up to two for men. But those recommendations are for overall health, not weight loss.
For weight loss, what works best for my clients is limiting wine to 16-20 ounces per week for women and 21-25 ounces for men. That’s about 3-4 glasses a week for women and 4-5 for men. For example, Donna now enjoys three 5-ounce glasses spread out over the week—and it’s been a game-changer!
Pro Tip for Servings
Practice measuring! Pour 5 ounces of wine into a measuring cup and then transfer it to your wine glass. Use a marker to draw a discreet line on your glass for reference. This will help you stick to your goals without feeling deprived.
And heads up: Restaurants often pour 6 ounces, and at home, it’s easy to go up to 8. Being mindful of portions is everything!
#2. How Alcohol Affects Metabolism
Here’s the real kicker: it’s not just about calories. Alcohol changes how your body metabolizes food. Once you drink, your liver’s priority becomes breaking down the alcohol, which puts fat-burning on hold.
So if you’re sipping wine regularly, your body is focusing on the alcohol rather than burning fat, which can slow weight loss progress—especially if wine is part of your daily routine. You can learn more about alcohol metabolism and weight gain on my blog.
3. Everyone’s Different
Everyone’s metabolism is different, so what works for one person may not work for another. Some clients can drink 16 ounces of wine a week—about three glasses—and still lose weight. But others notice that even one or two glasses can impact their progress. Pay attention to how your body responds and adjust accordingly.
4. Alcohol and Self-Control
Something else to keep in mind: alcohol can lower your inhibitions. Even a couple of glasses can lead us to make food choices we hadn’t planned, like eating the full bag of chips, ordering dessert, or choosing extra sides. That “extra” often means more calories that can add up quickly.
5. Create a Personal Wine Policy
If you’re not sure how to stay on track, try creating a personal “wine policy.” For instance, you might decide to only drink wine on weekends or only when dining out. This can help keep wine as an occasional treat rather than a habit that might get in the way of your goals.
Final Thoughts for Wine and Your Weight
So, does wine make you gain weight? The answer is, it depends! Occasional wine in moderation can fit into many weight-loss plans, but if it’s affecting your progress or leading to extra eating, it’s worth rethinking how often and how much you drink. Remember—balance is key!
