This is a topic that often gets overlooked when on a health and fitness journey, but too much of the ‘good stuff’ could be really tripping you up.
If you’re finding your weight loss efforts are stalling, especially while navigating a body with ever changing hormone levels, your favourite tipple might be playing a bigger role than you think.
It’s not just the calories, though that’s a huge part of it. Alcohol can impede your progress in several ways, making it harder to shift those stubborn pounds.
Let’s break it down and help you feel better in your 50’s!
How Alcohol Impedes Weight Loss for Mature Women
Hidden Calories (and Plenty of Them!): This is the big one! Alcohol provides “empty calories” – meaning they offer very little nutritional value. Your body prioritises processing alcohol over burning fat, effectively putting your fat-burning on hold. Plus, those calories add up FAST! This is particularly relevant as our metabolism can naturally slow with age.
Increased Appetite & Cravings: Ever noticed how you crave salty snacks or fatty foods after a few drinks? Alcohol can mess with your hunger hormones, leading you to munch on things you wouldn’t normally, often late at night.This can make healthy eating habits even trickier!
Disrupted Sleep: A good night’s sleep is crucial for weight management, especially during menopause and beyond. While alcohol might make you feel sleepy initially, it often disrupts your sleep quality later in the night, impacting hormones that regulate appetite and metabolism. Quality sleep is key for healthy aging and energy for your workouts.
Impaired Judgment: Let’s be honest, after a glass or two, our resolve to stick to our healthy eating plan can weaken. Those late-night takeaways or extra snacks become much more tempting! Staying on track with your nutrition for goals becomes harder.
Dehydration: Alcohol is a diuretic, meaning it makes you lose fluids. Dehydration can sometimes be mistaken for hunger, leading you to eat more.
Alcohol Calorie Count: Lower to High (Approximate Values)
To give you an idea of what we’re talking about, here’s a general guide to calorie counts in common alcoholic drinks. Remember, these can vary based on brand, mixers, and serving size!
- Lower Calorie:
- Single Shot (25ml) of Spirit (Vodka, Gin, Rum, Whisky) without mixer: ~55-65 calories
- Small Glass (125ml) Dry White Wine: ~85-130 calories
- Light Beer (e.g., 330ml bottle): ~90-100 calories
- Medium Calorie:
- Regular Lager/Beer (Pint): ~180-200 calories
- Standard Glass (175ml) Red/White Wine: ~120-140 calories
- Single Gin & Tonic (with regular tonic): ~100-120 calories
- High Calorie:
- Large Glass (250ml) Red/White Wine: ~170-200 calories
- Cocktails (e.g., Margarita, Piña Colada, Long Island Iced Tea): These vary massively but can easily range from 200-500+ calories per drink due to sugary mixers, syrups, and multiple spirits.
- Cider (Pint): ~200-250 calories
- Creamy Liqueurs (e.g., Baileys, 50ml): ~160 calories9
As you can see, those calories can really add up quickly, especially with larger servings or multiple drinks! Understanding this is key for weight loss.
Solutions: How to Drink Less (At Home & Socially)
Cutting back doesn’t mean you have to become a teetotaller! It’s about making conscious choices that support your goals and lead to a more effective fitness journey for women over 50.
At Home:
Designate Drink-Free Days: Decide which days of the week you won’t drink alcohol. Start with 2-3 days and gradually increase if you feel ready. This creates structure for your healthy habits.
Hydrate First: Before reaching for an alcoholic drink, have a large glass of water. Often, we just need something to sip on.
Swap Your Glassware: Use a smaller, elegant glass for your alcoholic drink, savour your tipple, and a large, fun glass for your non-alcoholic options.
Master Mocktails: Get creative with sparkling water, fresh fruit, herbs (mint, rosemary), and a dash of fruit juice for delicious, refreshing alternatives. Explore new healthy recipes for drinks!
Don’t Keep It in the House: If it’s not there, you can’t drink it! This is one of the simplest ways to reduce temptation and support your at home workout efforts.
Find New Rituals: Instead of an evening drink, try a calming herbal tea, read a book, or listen to music. This helps with stress management and better sleep.
Socially:
Be the Designated Driver: This is an instant and valid reason not to drink!
Alternate Alcoholic with Non-Alcoholic Drinks: For every alcoholic drink you have, follow it with a glass of water or a low-calorie soft drink.
Choose Wisely: Opt for spirits with low-calorie mixers (soda water, diet tonic) or a small dry wine. Steer clear of creamy cocktails or sugary mixers.
Set a Limit Before You Go: Decide how many drinks you’ll have beforehand and stick to it. This takes willpower but really helps!
Don’t Feel Pressured: It’s absolutely fine to say “no thanks” or “I’m having a soft drink tonight.” True friends won’t pressure you.
Focus on the Company: Remind yourself you’re there to socialise and connect with people, not just to drink.
Making small, consistent changes can lead to big results for your fitness journey.
By being mindful of your alcohol intake, you’re giving your body the best chance to reach those weight loss goals.
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