Can Alcohol Make You Gain Weight? Causes and Tips

Alcoholic drinks tend to be very high in sugar and calories, which means they can easily contribute to elevated blood sugar levels and unhealthy weight gain. Drinking alcohol can also increase your risk of liver disease and lead to weight gain, as toxins accumulate in the liver and affect metabolism.¹

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Alcohol and Weight Gain: What Is the Link?

There are direct and indirect ways that alcohol contributes to weight gain. Directly, we’ve seen that alcohol is high in extra calories and low in essential nutrients. An alcoholic beverage does not offer the same nutritional value as a nutrient-dense snack or meal. Additionally, the body doesn’t digest alcohol in the same way it does food. Much of it is absorbed quickly into the bloodstream and undergoes metabolism in the liver. However, when the liver is busy breaking down alcohol toxins, it can’t complete its normal functions like metabolizing macronutrients.²

Alcohol and Food Choices

Indirectly, alcohol can impact your overall calorie intake. It can cause weight gain when you consider which other foods are typically consumed with alcohol. 

Carbonated beer is often paired with cravings for pizza or deep-fried wings. Wine is usually the drink of choice with large portions of steak or pasta, and cocktails at happy hour are frequently accompanied by fried appetizers. 

Alcohol has also been shown to lower inhibitions and stimulate appetite, which can make it harder to stick to your weight-loss diet.³

Lowered inhibitions and the type of foods commonly eaten with alcohol can both lead to body weight gain.

Alcohol, the Liver, and Fat Metabolism

The liver not only filters alcohol from your blood, but it also metabolizes macronutrients (fats, carbohydrates, and proteins). Research has shown that the toxins from alcohol inhibit lipid or fat metabolism and lead to fatty liver disease, which changes how your body stores fat.^{4, 5}

Alcohol Hurts Your Digestion

From a culinary standpoint, it may seem like alcohol enhances the enjoyment of food, but science has shown that drinking alcohol can promote intestinal inflammation and lead to organ damage.⁶

When your digestive tract can't work right, nutrients aren't broken and absorbed properly, which can work against your weight loss efforts.

Alcohol, Sleep, and Weight Gain

Excess alcohol consumption, especially binge drinking, is linked to poor sleep habits, and insufficient sleep is linked to weight gain. Not only does alcohol lead to getting less sleep, but your quality of sleep suffers as well.⁷ 

Getting enough quality sleep on a regular basis is vital to help you reach your weight loss goals and support overall health.

Alcohol Can Reduce Testosterone Levels

Even low alcohol consumption has been shown to reduce blood testosterone levels in men.⁸

A 2021 meta-analysis of 16 randomized control trials showed that testosterone replacement therapy in men with testosterone deficiency supported weight loss efforts by improving lean body mass.⁹

Testosterone also plays a key role in gaining lean muscle and burning fat. If your weight loss plan includes strength training to boost your metabolism, alcohol could be working against you.

Heavy drinking works against the benefits you get from exercise.

<p class="pro-tip"><strong>Learn about </strong><a href=foods-to-avoid-for-weight-loss>more foods to avoid for weight loss</a></p>

Calorie Content of Alcohol Beverages 

You’ve probably heard the term “empty calories,” which refers to energy-dense (high-calorie) foods and drinks with little or no nutritional value. At seven calories per gram (almost as high as fat, which has nine calories per gram), ethanol or alcohol is one of the biggest empty-calorie culprits and one of many factors known to contribute to weight gain.¹⁰ 

• 5 oz of red wine has 125 calories¹¹
• 1 can of regular beer has 150 calories¹²
• 1 flavored martini (appletini or chocolate martini) has 227 calories¹³
• 1 piña colada cocktail has 340 calories¹⁴ 

With sugar weighing in at four calories per gram, the sweeter the drink, the more calories you can expect to consume, which can contribute to weight gain. Many cocktail mixers come pre-loaded with added sugars, emphasizing the importance of reading the nutrition facts.¹⁵

How Much Alcohol Can Lead to Weight Gain?

An updated systematic review from 2022 states that heavy drinkers have an increased risk of weight gain and obesity. Furthermore, drinking alcohol may also increase your risk of developing belly fat.¹⁶

The National Institute on Alcohol Abuse and Alcoholism has classified heavy drinking as:¹⁷  

• Men who drink more than four servings in one day or more than 14 drinks per week. 
• Women who drink more than three servings in one day or more than seven drinks per week.

Light or moderate drinking does not have a clear link to weight gain. Researchers find it very difficult to determine the quantity of alcohol that can directly lead to increased fat stores because there are so many different factors across individuals.¹⁸ 

Still, alcohol affects people differently, and there’s no way to determine how it will affect someone’s body mass index (BMI). Someone who engages in regular physical activity and eats a balanced diet will metabolize five glasses of wine differently than an individual who is primarily sedentary and consumes a highly processed diet. 

Although both people may have five glasses of wine, researchers anticipate the effect on their weight would be different. A registered dietitian can help you navigate the many dietary factors that influence weight, including calories from alcohol.

Does Alcohol Promote Weight Gain on Specific Parts of the Body? 

No. There is no way to determine where excess body fat will accumulate. People have said drinking too much beer can give you a larger stomach (or a “beer belly”), but there is no scientific evidence to support this claim. 

Certain parts of the body are more susceptible to showing weight gain. These areas include your stomach, arms, thighs, and hips. Your genetics will dictate which spot on the body will accumulate weight, not your nutrition choices! 

You can not control where you gain weight on your body, but you can control the lifestyle factors that will help you move forward in your weight loss journey. Be kind to yourself, eat well, and stay on top of your physical activity goals. 

Does Alcohol Have Any Health Benefits?

A gut reaction after reading about the risk factors of alcohol could be: “But I thought red wine was healthy?” 

Red wine contains polyphenols, a potent group of antioxidants that includes resveratrol. These molecules are often researched for their health benefits and have been linked to cardiovascular benefits.¹⁹ 

However, this does not mean drinking red wine will always be healthful. Researchers are still trying to understand precisely what role red wine plays in overall health.¹⁹ And don’t forget, red wine is still calorie-dense, which can impede your weight loss efforts. 

Although certain types of alcohol may potentially have health benefits, they are still at the bottom of the priority list for managing your health. If you really want to get enough polyphenols and antioxidants, focus on proven heart-healthy foods such as fresh fruit and colorful vegetables. 

Tips for Alcohol Consumption While Trying to Lose Weight

Yes, you can absolutely include alcohol in your diet and still stick to your weight loss goals. The most important takeaway from learning more about nutrition is finding ways to include your favorite foods and meals in a way that aligns with your health goals. ‍

Choose Lite Options 

There are plenty of beer products and mixed drinks that offer lite or low-calorie options that can support weight loss goals. For reference, a light beer has around 103 calories, while a regular brew has 153 calories.²⁰ 

Avoid Sugary Drinks 

Tropical mixed drinks tend to be very high in sugar, causing a rapid spike in blood sugar levels. Some of the sweetness comes from fruit juice, but most comes from added sugars in syrups and nectars. 

You may consider opting for a mixed drink that has little to no added sweeteners, like a vodka soda or regular martini. If you like bubbles, try a gin and soda (tonic water is full of added sugar) with a squeeze of fresh lime juice. 

Track Your Intake 

Whether you choose a low-calorie alcohol or not, you should still keep track of your total alcohol intake. The adage ‘everything in moderation’ applies to alcohol, too. 

To help keep your intake low, consider dedicating a few nights a week to going dry. There are plenty of studies that show a low alcohol intake is recommended for overall health.²¹

Additionally, avoid drinking on an empty stomach. Staying nourished can help you make sound choices when enjoying an alcoholic beverage.

When Should You See a Doctor?

If you have concerns about your alcohol intake, you should always follow up with your doctor. No health concern is too small to address with your healthcare provider. 

Warning signs of alcohol abuse include:²² 

• Spending a lot of time drinking, being sick from drinking, or recovering from the effects of alcohol.
• Difficulty decreasing or stopping alcohol use.
• Getting into situations while or after drinking increases your chances of getting hurt.
• Prioritizing drinking alcohol over work, responsibilities, and relationships.
• Experiencing withdrawal symptoms when the effects of alcohol wear off.
• An increased tolerance to the same amount of alcohol.
• Continuing to drink when it adds to diagnosed health problems.

Still, this list is not exclusive but rather a guide. Even if you suspect something is off with your relationship to alcohol (or any substance), you should reach out to your doctor. 

Key Takeaways

If you are trying to lose weight, decreasing your alcohol calories is a worthwhile change. 

Alcohol directly and indirectly affects your weight in multiple ways. Heavy drinking can increase your risk of liver disease and cancer.²³

If you want to include alcohol in your diet while staying on top of your weight loss plan, consider choosing calorically lite options and decrease how often you drink. Try to choose low-sugar alcoholic drinks whenever possible, or try going dry a few nights of the week. 

It can seem challenging to avoid alcohol at social gatherings and parties. A good trick is to order one drink and carry it with you throughout the night. This will dissuade others from fetching you another round.

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