Menopause weight gain: expert warns alcohol adds calories and disrupts fat metabolism

Weight management specialist Claire Jones cautioned that alcohol consumption makes weight loss harder for women going through menopause, a period when hormonal changes are only part of the picture. Jones said lower muscle mass, reduced physical activity, disrupted sleep and changes in eating habits also drive weight gain during menopause. She noted that alcohol contains around seven calories per gram, making it a calorie-dense source, and is processed first by the body’s metabolism, increasing the likelihood of fat storage. According to the specialist, alcohol also weakens appetite control, making it harder for women to stick to dietary plans. Jones recommended a balanced eating plan, a moderate calorie deficit and roughly two liters of water a day during menopause, and said reducing alcohol intake is one of the most effective steps for managing weight in this stage of life.