Alcohol can cause weight gain and have a negative impact on the body. Some people may see an immediate effect of bloating from alcohol. In the long term, alcohol can cause weight gain from its high calories and low nutritional value.
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How Alcohol Affects Weight
Alcohol can affect weight in the following ways:
- Alcohol contains “empty calories:” Calories from alcohol do not have much nutritional value and do not make you feel full. A mixed drink with alcohol can have as many calories as a meal but does not provide a feeling of fullness or nutrition.
- Drinking leads to poor food choices: A 2017 study found that alcohol throws off a person’s appetite signals. This can lead to a few drinks ending with overeating or having foods like a bag of chips or pizza, which normally would not have been eaten.
- Drinking can change metabolism in hormones: Heavy drinking can cause an increase in the release of cortisol, a stress hormone. Higher cortisol levels have been linked to weight gain around the abdomen and an increased desire for high-fat foods.
- Alcohol can impact your sleep: While alcohol may initially help you fall asleep, studies show that the second stage of sleep is often disrupted and nonrestorative. Inadequate sleep can lead to weight gain.
Alcohol Use
According to the Centers for Disease Control and Prevention (CDC), drinking is defined as moderate, heavy, or binge:
- Moderate drinking is one drink or less per day for women and two drinks or less per day for men.
- Heavy drinking is defined as eight or more drinks per week for women and 15 or more drinks per week for men.
- Binge drinking is defined as an occasion where a woman drinks four or more drinks or a man drinks five or more drinks.
Heavy drinking is the most likely to cause weight gain.
Which Alcohol Contributes to Weight Gain the Most?
Compared ounce for ounce, alcoholic drinks’ calorie count will vary. Below is a list of some of the most popular alcoholic drinks and their calorie content.
Alcoholic drinks are served in varying sizes. Below is a list from least calories to most, based on serving size.
| Calorie Content Per Drink | ||
|---|---|---|
| Alcohol | Calorie | Size |
| Light beer | 100 calories | 12 ounces |
| Wine | 100 calories | 5 ounces |
| Distilled alcohol (rum, whiskey, vodka, gin) | 100 calories | 1.5 ounces |
| Beer (craft) | 170 to 350 calories | 12 ounces |
| Piña colada (pineapple juice, coconut cream, and white rum) | 380 calories | 7 ounces |
Habits to Offset Alcohol Weight Gain
Engaging in healthy habits every day can help offset alcohol weight gain. However, the best way to limit weight gain from alcohol is to consume less or no alcohol. The empty calories will not make you feel full and can add extra pounds.
Below are other lifestyle habits to incorporate into your everyday life:
- Eat before you drink alcohol: Drinking on an empty stomach may cause the effects of alcohol to occur more quickly. The more tipsy you feel, the more likely you are to make poor food choices. If you have some food in your stomach, your body will manage the alcohol better, which, in turn, will help you manage your food consumption better.
- Increase water consumption: Have a 16-ounce glass of water with every alcoholic drink. Water can replenish your fluids and help you stay hydrated, which may help prevent next-day bloating.
- Plan to exercise the morning after drinking: Exercise can boost your metabolism. This can help your body get rid of alcohol more quickly.
- Get a good night’s rest: Allowing your body to rest will help ensure that it operates at optimal levels.
Understanding Alcohol Bloat
Some people may experience bloating after they drink. Alcohol can irritate the stomach and intestines, causing gastritis, which can cause abdominal bloating.
Alcohol can make many long-term changes in the body.
A 2023 study found that alcohol consumption contributes to fat deposits around the body, including the stomach, which can cause a bloated appearance. Certain organs were found to have fat deposits caused by alcohol. They were the heart, liver, and intestines.
Summary
Sharing an alcoholic beverage with someone is a common way to celebrate, wind down, or enjoy a night out. Alcohol can cause weight gain and bloating, especially when consumed in moderate to heavy amounts. Avoiding alcohol is the best way to prevent weight gain from the beverage. A healthcare provider can help guide treatment if you have concerns about drinking or weight loss.
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