Alcohol and Weight Loss After 40: What You Need to Know

Struggling to lose weight in your 40s? Alcohol could be a hidden factor. Discover how midlife changes make it harder to shed pounds and why moderating alcohol—from calorie counts to hormonal impacts—is crucial for weight loss after 40.

Introduction

Losing weight after 40 can be challenging, and one often-overlooked factor is alcohol. As we age, our bodies change—metabolism slows, muscle mass declines, and hormonal shifts (like menopause) occur—all making weight management tougher. Pouring a glass of wine or a beer after a long day might seem harmless, but those drinks could be sabotaging your progress. In this article, we explore how alcohol affects weight loss for people over 40 and what you need to know to make informed choices.

Alcohol = Empty Calories (And Lots of Them)

Alcohol is calorie-dense, providing about 7 calories per gram—almost as many as pure fat. Unlike nutritious foods, alcoholic drinks are 'empty' calories with little to no beneficial nutrients. It’s alarmingly easy to drink hundreds of calories without even noticing or feeling full. For example, a standard 175 mL glass of wine can contain up to ~158 calories. And a schooner (~425 mL) of full-strength beer packs roughly 160–170 calories (a larger pint of beer, ~570 mL, can exceed 200 calories)—about the same as a slice of pizza! Over time, these liquid calories add up. Drinking five beers each week, for instance, adds over 57,000 extra calories in a year (the equivalent of ~7–8 kg of body fat if not burned off). Simply put, regular alcohol intake can easily tip you into a caloric surplus, making weight loss after 40 even harder.

Body Changes After 40: Slower Metabolism, Hormones & Muscle Loss

Around our 40s, hormonal changes begin to occur—women produce less estrogen and men produce less testosterone—which encourages fat to accumulate around the midsection. We also start losing muscle mass in our 40s, and muscle is a metabolically active tissue that helps burn calories. As muscle decreases, our basal metabolic rate declines. Research suggests metabolism may decrease by about 5% per decade after age 40. Less muscle and a slower metabolism make it easier to gain weight on the same calorie intake as before.

Alcohol Stalls Fat Burning and Affects Appetite

Beyond just calories, alcohol interferes with how your body burns fat. When you drink, your body prioritises metabolizing the alcohol before anything else—meaning it halts fat burning until all the alcohol is processed. It can take several hours for the body to clear even one standard drink; during that time, your body isn’t burning stored fat. Over the long term, this contributes to increased body fat, especially around the belly. Alcohol can also derail your appetite and self-control, increasing hunger and reducing satiety, which makes overeating more likely.

Menopause, 'Hot Flushes,' and Other Midlife Considerations

For many women, the 40s and 50s bring perimenopause or menopause, and alcohol can intersect with these changes. Hormonal fluctuations (like dropping estrogen) affect weight distribution (hello, belly fat) and cause symptoms like hot flushes and night sweats. Alcohol can worsen these symptoms and disrupt sleep, which is already often compromised during menopause. Poor sleep affects hunger hormones and can make it harder to lose weight. For women in midlife, reducing alcohol may help ease symptoms and improve overall health.

Keep It Moderate: New Guidelines for Healthy Drinking

Health experts now recommend consuming no more than 8–10 standard drinks per week, with a maximum of 4 on any one day. One standard drink in Australia equals 10 grams of alcohol—roughly a 100 mL glass of wine, a 285 mL middy of full-strength beer, or a 30 mL shot of spirits. Remember, the drinks you pour at home are often much larger than a 'standard' drink. That generous home-poured glass of wine might be 150–200 mL—around 1.5–2 standard drinks! The same goes for a pint of beer (570 mL), which counts as almost two standard drinks. To stay moderate, track your intake, alternate drinks with water, and opt for lighter options.

Conclusion

In your 40s and beyond, weight loss requires a smarter approach—and that means paying attention to alcohol. Be mindful of how much you drink, choose lower-calorie options, and consider reducing alcohol for better sleep, energy, and results. By keeping alcohol moderate—or taking a break entirely—you give your metabolism a chance to recover and your waistline a chance to shrink. Cheers to a healthier you—in moderation! 🥂

References

1. NHS – Calories in Alcohol: A 175 mL glass of wine can contain up to 158 kcal; a pint of 5% beer up to 222 kcal.

2. Better Health Channel – Alcohol and Weight Gain: Alcohol can cause weight gain by halting fat burning and increasing hunger.

3. Drinkaware – Beer Belly Facts: Alcohol has 7 kcal/gram. A typical pint of lager (~570 mL) has ~180 kcal.

4. Verywell Fit – Why You Gain Weight After 40: Hormonal shifts and muscle loss slow metabolism by ~5% per decade.

5. GoodRx Health – Alcohol and Metabolism: Drinking prioritises alcohol metabolism over fat burning, encouraging belly fat storage.

6. Mayo Clinic – Alcohol and Menopause: Alcohol can worsen menopausal symptoms, disrupt sleep, and hinder weight control.

7. Alcohol & Drug Foundation (ADF)—Australian Guidelines: No more than 10 standard drinks per week, 4 per day maximum.

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