It’s a question we hear all the time, especially during the summer months filled with weddings, BBQs, holidays and Aperol spritzes: “Can one glass of wine a night stop weight loss?” The short answer? Yes, it can, but only if you’re not careful.
If you’re a woman in your 40s, 50s or 60s trying to lose weight around menopause, you’ve probably noticed that what used to work no longer does. You’re eating better, cutting carbs, maybe even exercising regularly, but the belly fat won’t budge.
For many of the women we work with at Trinity, alcohol has become a regular part of life.
It’s what they turn to after long, demanding days like juggling work, managing the household, supporting their children or grandchildren. By the time the evening rolls around, that glass of wine can feel like a way to unwind, relax, and get a moment of peace.
Some feel stuck in a cycle. They want to keep socialising and enjoying themselves, but they’re also fed up with waking up feeling tired, bloated or frustrated that their clothes still don’t fit properly.
That’s why this question keeps coming up. Could something as small as one glass of wine each night really be stopping my progress?
And now you’re wondering if your nightly glass of red wine might be holding you back. Let’s unpack what’s really going on and how you can still enjoy wine without sabotaging your weight loss journey.
The Relationship Between Alcohol and Menopause
Menopause brings big changes in the body. Hormone levels (particularly estrogen and progesterone) drop which affects everything from fat distribution to energy, sleep, and how your body processes food.
These shifts make it harder to lose weight, particularly around the stomach, and easier to gain it even when your habits haven’t changed much.
Alcohol can intensify many of these challenges.
It’s very common for women to experience worse hot flushes, more disrupted sleep, and increased joint pain after drinking, even just one or two glasses. And because alcohol can interfere with how your body regulates temperature and manages inflammation, it often makes existing menopause symptoms feel more intense.
Sleep is a big one. You might fall asleep faster after a drink, but alcohol affects the quality of your rest. It often leads to waking up multiple times during the night, making you feel groggy the next day.
Poor sleep directly affects appetite-regulating hormones, which leads to stronger cravings and more difficulty sticking to healthy eating. This creates a knock-on effect that makes it much harder to stay on track.
In short, alcohol and menopause don’t work well together. But that doesn’t mean you have to cut it out completely. It just means you need to make informed choices.
“I started my journey at 14st 4.5lbs, I tried so many diets, struggling to lose half a stone in a year and keep it off. I drank a bottle of wine a night, minimum, and easily 2 bottles a night on a Friday, Saturday and Sunday. I tried to abstain so many times and always failed, it was a habit, a really bad habit. I lacked confidence, I felt embarrassed walking into a room of people and I was the “fat one”. Since Trinity, I have lost 2 stone and 2lbs and I am the strongest I’ve ever been in my life with muscles in places I never knew existed. I love seeing the changes in my body and seeing my muscles starting to show. I honestly don’t know where I’d without Trinity Transformation, especially during really hard period of my life of losing my friend.”
– Suzanne Earl (44), Trinity Client
Calories in Wine and How This Adds Up Over Time
Wine often feels like a “lighter” choice compared to beer or sugary cocktails—but it still packs in more calories than people think.
- A standard glass of red or white wine contains around 175–200 calories
- A large glass can contain 250–275 calories
- A bottle of wine contains about 600–700 calories
If you’re having one glass each night, that can add up to 1,400 extra calories a week—and that’s before you factor in the late-night snacks or less restful sleep that often follow.
Over time, those additional calories make a difference. Even an extra 200 calories a day can be enough to stop weight loss entirely, or worse, lead to gradual weight gain. Over the course of a year, this could add up to more than a stone (14lbs) of weight gained, without any noticeable changes in your diet or exercise.
This is especially important around menopause, when the body is already more prone to storing fat and less efficient at burning it.
So while one glass of wine might not feel like a big deal, if it’s a daily habit and the rest of your lifestyle isn’t adjusted to account for it, it can absolutely be the reason you’re not seeing results.
Why Alcohol Can Disrupt Weight Loss Around Menopause
Alcohol Slows Fat Burning
Your liver processes alcohol as a priority. That means fat burning comes to a halt every time you drink. If you’re drinking daily, your body may constantly be stuck in this “pause mode,” making it difficult to lose weight even if you’re eating well and exercising.
Alcohol Worsens Menopause Symptoms
Hot flushes, night sweats, disrupted sleep and low mood are already a challenge. Drinking alcohol—especially red wine and cocktails—can make all of those worse. And when sleep suffers, so do your food choices. One study from a state university in the United States found that people who slept just 5 hours a night consumed 300 more calories per meal than those who slept 8 hours. That adds up fast, especially for women already battling hormone-driven weight gain.
Alcohol Impacts Judgement and Cravings
You may start with just one glass, but alcohol lowers inhibitions. Before you know it, you’ve had three glasses, picked at a cheese board, and now you’re elbow-deep in a bag of crisps. Sound familiar?
The Best Alcoholic Drinks for Weight Loss
You don’t have to give up alcohol completely to see results. Many of our Trinity Transformation clients continue to drink (wine included) and still drop 1–2 dress sizes in just 12 weeks. The secret? Making smarter choices.
Choose Lower-Calorie Spirits
Spirits like gin, vodka or whiskey with diet mixers (like soda water or diet tonic) can be as low as 55–60 calories per serving. Compare that to cocktails, which can contain 200–500 calories, or red wine like cabernet sauvignon or pinot noir, which can contain 150–250 calories per glass.
Portion-Controlled Wine
If wine is your drink of choice, avoid opening a full bottle at home. Once it’s open, it’s hard to stop. Instead, opt for mini bottles. A Mini Malbec (187ml) or Mini Prosecco (200ml) comes in at around 130–134 calories and limits your intake naturally.
Try Alcohol-Free Wines
The alcohol-free wine industry has exploded in recent years. Options like Ebony Vale Alcohol-Free Chardonnay (67 calories per glass) or Freixenet 0.0% Sparkling Wine (just 31 calories per serving) give you the wine experience without the weight gain.
Plus, these options won’t disturb your sleep, worsen menopause symptoms, or trigger cravings in the way full-strength alcohol does.
“I hit 11 stone in October 2022 – the heaviest in my adult life and I drank a glass of wine a day and ate chocolate regularly to rid myself of the boredom and stress – to “treat” myself. When I did have time to myself I would drink – either sharing a bottle of wine or 2 with my partner to get rid of the stress, or hoovering up cocktails (passionfruit martinis & cosmos) with the girls on a night out. Inside I realised I was deeply unhappy and not treating myself well. I was always last on the list and I didn’t know how to get out of it. In the first month of Trinity I was shocked to find the morning aches disappeared almost immediately and was SO relieved to learn that I COULD kick sugar & alcohol and that it did not control me.
– Jo McClements (56), Trinity Client
The Best Non-Alcoholic Alternatives
Sometimes you just want something in hand at a party or gathering that isn’t tap water or soda. Enter flavoured soda waters and non-alcoholic cocktails.
Try Fever Tree’s soda range—Italian Blood Orange Soda is just 50 calories per serving compared to 195 calories in an Aperol spritz. Other tasty flavours like White Grape & Apricot or Raspberry & Rose give you that summer cocktail vibe without the calorie hit.
You can even make your own mocktails at home with soda water, fresh fruit and herbs. They look gorgeous and are kinder to your waistline.
So… Can One Glass of Wine a Night Stop Weight Loss?
It can, but it doesn’t have to. If you’re regularly drinking alcohol without making adjustments elsewhere, you may find the scales stalling or even moving in the wrong direction. But with a little planning, you can enjoy a glass of wine or a drink with friends and still lose weight.
Here’s how we recommend making it work:
Plan Ahead
If you know you’re going to have a drink, adjust your meals that day. Lighter meals with plenty of protein and vegetables can leave room for a glass of wine in your calorie budget.
Stick to One Serving
Choose single-serve wine bottles or pour a measured glass. Don’t leave an open bottle sitting on the counter calling your name.
Don’t Drink Every Day
Limit alcohol to 1–2 times per week, especially if you’re serious about seeing results.
Don’t Drink on an Empty Stomach
Eat a balanced meal beforehand to avoid the munchies and slow alcohol absorption.
How Trinity Transformation Can Help
If you’re a woman in your 40s, 50s or 60s who’s tired of trying everything and getting nowhere—this is where we come in. At Trinity Transformation, we’ve helped over 7,000 women just like you. Women who thought they had to give up their favourite foods, social events, or even wine in order to lose weight.
With our Fit Over 40 program:
- 97% of women lose weight in the first 12 weeks
- You’ll drop 1–2 dress sizes and feel confident again
- You’ll get a complete re-education on food, fitness, and lifestyle
- You’ll work with expert coaches who understand exactly what your body needs in menopause
Unlike other quick fixes—like weight loss jabs, detox teas, or starvation diets—this is a sustainable, long-term approach. You won’t just lose weight. You’ll get stronger, feel more vibrant, and finally feel like you again.
You don’t have to choose between socialising and success. You don’t have to say goodbye to red wine forever. You just need the right plan and support.
