Introduction
As summer arrives, bringing with it weddings, barbecues, and social events, many women around menopause are faced with a dilemma: Can they enjoy their favourite drinks and still lose weight? This question is especially pertinent for those navigating the physical and hormonal changes of menopause, which can make weight loss more challenging.
At TRINITY Transformation, we’ve helped over 6,500+ women around menopause lose 15-25 pounds in 12 weeks or less over the last decade.
In this blog, we’ll share our insights on the best alcoholic and non-alcoholic drinks to enjoy around menopause while staying on track with your weight loss goals.
Expect to Learn About:
- How Alcohol Disrupts Weight Loss
- Alcohol’s Impact on Menopause Symptoms
- The Best Low-Calorie Alcoholic Drinks
- Non-Alcoholic Alternatives
- Real-Life Success Story: Sarah Davies
How Alcohol Disrupts Weight Loss
Alcohol is high in calories and lacks nutritional value. Each gram of alcohol contains 7 kcal compared to 4 kcal per gram for carbohydrates and protein. Because alcohol isn’t filling, people often don’t adjust their food intake to compensate for these extra calories, leading to weight gain. For instance, drinking one glass of wine each evening can result in gaining approximately one-third of a pound per week, adding up to over a stone in a year.
Moreover, while alcohol is in the system, the liver prioritizes processing it over fat metabolism, halting fat loss. We recommend our clients find a balance by adjusting their calorie intake around social events. For example, consuming smaller meals during the day can allow for a few drinks in the evening without exceeding their calorie goals.
Alcohol’s Impact on Menopause Symptoms
Alcohol not only adds calories but also exacerbates menopause symptoms like hot flushes, night sweats, disrupted sleep, and aches and pains. These symptoms can hinder weight loss by reducing the quality of sleep and increasing cravings and hunger the next day. Inadequate sleep, particularly, has been linked to increased calorie consumption, making it even harder to manage weight.
The Best Low-Calorie Alcoholic Drinks
Alcohol-Free and Low-Alcohol Versions
- Heineken Zero: 69 kcal per bottle vs. 139 kcal for regular Heineken
- Brewdog Nanny State: 20 kcal per can vs. 158 kcal for Punk IPA
- Seedlip Gin: 0.2 kcal vs. 123 kcal for 50ml of regular gin
Flavored Soda Waters
- Fever Tree Italian Blood Orange Soda: 50 kcal per drink vs. 195 kcal for Aperol Spritz
Non-Alcoholic Wine
- Ebony Vale Alcohol-Free Chardonnay: 67 kcal per glass vs. 216 kcal for regular Chardonnay
Better Alcoholic Choices
- Single Spirit & Diet Mixer: 55-60 kcal (e.g., Gin & Diet Tonic, Vodka & Diet Lemonade) compared to 200-215 kcal for a large glass of wine
- Mini Bottles of Wine: Mini Malbec (187ml) has 130 kcal, preventing overconsumption compared to a full bottle.
Non-Alcoholic Alternatives
Non-alcoholic alternatives have grown in popularity and offer a way to enjoy social events without the extra calories or disrupted sleep. Brands like Seedlip provide flavorful options with virtually no calories, and non-alcoholic wines and beers can be satisfying substitutes for their full-strength counterparts.
Real-Life Success Story: Sarah Davies
Sarah Davies, a 44-year-old mother of two, struggled with alcohol and food for comfort, affecting her weight and overall wellbeing. Since joining the TRINITY Transformation program, Sarah has transformed her life. Starting at 11 stone, 3.5 pounds and a size 14-16, Sarah is now a size 8 and feels strong and fit. She hasn’t had an alcoholic drink since January 2020 and enjoys a healthier, more balanced life, setting a positive example for her children.
Conclusion
Losing weight around menopause doesn’t mean giving up alcohol entirely, but making smarter choices. By opting for low-calorie or non-alcoholic drinks, you can enjoy social events without compromising your weight loss goals. Sarah Davies’ story is a testament to the success that comes from balance and making informed choices. For more information on our program and how it can help you achieve similar results, click here.
