Can I drink alcohol and still lose weight at menopause?
- Aoife McCormack
- Nov 28
- 5 min read
Menopause is a natural stage in every woman’s life, marking the end of menstrual cycles. It typically occurs around the ages of 45-55, and brings a range of physical and emotional changes, including hot flushes, sleep disturbances and low moods. Menopause is often accompanied by weight gain, particularly around the abdomen (1). This can be because of declining oestrogen levels, which can slow metabolism and alter fat distribution, causing it to settle around the abdomen (2). While alcohol can be a form of socialisation or a simple treat to unwind, menopause can alter how the body reacts to alcohol (3). Hidden calories and altered fat storage can leave women wondering whether it is possible to drink alcohol and still lose weight during menopause.
How does alcohol affect hormones, metabolism, mood, sleep , heart, bones and hydration at menopause?
Hormones
During menopause, fluctuating hormones, including declining oestrogen levels can cause disruption to things such as sleep, mood and metabolism (2). Alcohol can further affect hormone balance by acting as a stressor on the body. It can temporarily alter oestrogen and cortisol (stress hormone) levels, intensifying preexisting symptoms such as hot flushes and mood swings (3,4). Women also have different hormone levels and body fat proportions to men, meaning the amount of alcohol drank typically results in the alcohol being more concentrated in the body, having an overall larger effect (5).
Metabolism
During menopause, altered fat storage can already lead to increased weight, and alcohol can further worsen this (1). Alcohol may alter metabolism, fat breakdown and storage, meaning calories consumed from alcohol are often stored in the abdomen as body fat, making it harder to manage weight (6). Alcohol also contains ‘empty calories’ meaning it provides energy without nutrients (6). It is easy to consume more calories from alcohol than you might realise, meaning that over time, regular alcohol consumption can lead to increased fat storage and weight gain.
Mood
Alcohol acts as a depressant, influencing the brain chemicals that regulate moods. While alcohol can seem enjoyable in the moment, its depressive effects can lead to increased anxiety, irritability and low moods, which women during menopause are already vulnerable to due to hormone fluctuations, causing a negative impact on overall wellbeing (7). These fluctuations in mood can trigger emotional eating, which may result in women reaching for high-fat or sugary foods as a form of comfort (7). This can lead to a higher intake of calories, which further contributes to weight gain.
Sleep
Although alcohol may help you fall asleep faster, it actually disrupts the deeper stages of sleep, particularly REM (3). This leads to poor sleep quality, frequent waking during the night and fatigue (8). Sleep disruption can impact appetite regulating hormones, such as ghrelin and leptin, further increasing hunger and cravings. This may cause increased snacking and overconsumption of calories, leading to increased weight. Alcohol can increase frequency of urination throughout the night, a symptom that is already experienced by many women during menopause, further disrupting sleep (1). Alcohol can worsen other symptoms already experienced by women during menopause, such as night sweats, brain fog and insomnia (5). This in turn can impact metabolism, appetite and mood, making it harder to manage weight.
Heart and Bone Health
Decreased oestrogen levels increase the risk of heart disease and osteoporosis in women during menopause (3). Alcohol consumption can increase blood pressure and interfere with calcium and vitamin D absorption (9). Regular intake of alcohol can further contribute to heart disease and osteoporosis risk in women during this period.
Hydration
With age, the body retains less water than it used to. During menopause, symptoms such as hot flushes and night sweats can further contribute to dehydration if the fluid lost is not replaced (10). Alcohol acts as a diuretic, increasing urination and fluid loss. This can worsen pre-existing symptoms such as brain fog during menopause (8). To minimise these effects, it is important to drink adequate water to help regulate body temperature and maintain hydration levels (11).
Alcohol’s role in weight gain
During menopause, many women find themselves putting on extra weight, which can be difficult to shift (1). Many much-loved alcoholic drinks carry a lot of hidden calories, which may be contributing to weight gain. For example, one pint of Heineken has approximately 227 calories, and a large glass of wine can have around 200 calories (7). Alcohol also impacts blood sugar regulation and hunger signals, increasing appetite and cravings for salty, sugary or high-fat foods (7). Switching to alternate drinks such as spirits with a zero-calorie mixer and drinking water regularly between drinks can be a sensible way to enjoy alcohol and social events while reducing calorie intake and increasing hydration.
Alcohol dependency: warning signs and support
For some people, alcohol can turn into a coping mechanism to deal with stress, mood changes and sleep disturbances. While it may offer short term relief, it can lead to alcohol dependency and worsening of menopause symptoms.
Some signs of alcohol dependency include:
Drinking alcohol to relax or cope
Struggling to control alcohol intake
Withdrawals when not drinking
Drinking large amounts frequently
If you notice any of these warning signs, it is important to seek support. Please reach out to family or friends for support and consult your GP. Further alcohol dependency signs along with available support can be found on websites such as:
Drinkaware (12)
NHS (13)
Alcohol Anonymous (14)
Can you incorporate alcohol into diet while losing weight?
Alcohol can be incorporated into your diet while still losing weight. To do so, drink in moderation and follow the national health guidelines of no more than 14 unit spread throughout the week (15). It is important to maintain a healthy balanced diet, full of protein, fibre and fruits and vegetables, and continue to prioritise sleep and hydration. Try to eat a well-balanced meal before consuming alcohol to prevent cravings, choose drinks lower in calories and drink water in between alcoholic drinks. Incorporating regular exercise can further support weight loss and overall wellbeing. It is important to drink in moderation and reach out for support if you feel you may have alcohol dependency.
Conclusion
Menopause can make weight management more challenging, and high consumption of alcohol can further complicate these natural body changes. Understanding how menopause and alcohol affect hormones, metabolism and overall wellbeing is important during weight management efforts. Being mindful of alcohol consumption, following recommended guidelines and combining it with a well-balanced diet and regular exercise can support both health and happiness throughout menopause.
This blog was written by Aoife McCormack, a MSc Nutrition and Behaviour student at Bournemouth University, with an interest in women’s health. Find her on LinkedIn at https://www.linkedin.com/in/aoifemccormack60/.
Lutrition is founded by Registered Nutritionist Lucy Jones, who provides 1-1 support for those going through perimenopause and menopause who want to lose their stubborn unwanted fat for good, so they can fit comfortably and confidently into their clothes. Consultations are available virtually and in person across Brackley, Towcester, Northampton, Milton Keynes, Bicester and Banbury.
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