Any good dieter knows to stay away from wine when trying to shed the pounds, but we all know that’s not always a realistic option. With so many amazing wines out there, it’s hard not to have a glass of wine or two after a long day of work from time to time. Instead, let’s look at how you can modify your wine-drinking habits to avoid gaining weight.
What’s the Whine About?
In case you don’t know why you should limit your wine when you’re trying to lose weight, it’s simply because our bodies digest alcohol differently than food. Excess alcohol (or ethanol) is sent through a complex metabolic process. This involves the liver, which potentially can be harmed if too much wine is consumed. The body will burn the alcohol first as energy and store other nutrients as fat.
Know Your Limits
For safety reasons, drinking too much alcohol is not recommended. We often hear the phrase: “Everything in moderation.” The same applies to wine. With wine calories varying from 110 to 300+ for just four ounces, you should determine your calorie budget before hitting the wine bar.
Some restaurants serve six- to eight-ounce glasses of wine. So when you think you’re just having one, you could possibly be having two glasses of wine. Try using this general rule: For every ounce, calculate 25 calories. Next time you are eating out, try to gauge how much you have been poured by ounces, and from there you can estimate the calories in your glass. If you’re not sure how to measure ounces, ask the waiter or bartender how many ounces they are serving. They usually know.
Calories, Calories, and More Calories
Knowing the caloric content in wines is the key. The highest-calorie wines tend to have the highest alcohol content. Most red and white wines range anywhere from 110 to 175 calories per four-ounce glass, but there are some sweet wines that go up to 300 calories per glass. If you are at home, you can easily search online for the exact calories. If you are hanging out with friends, it might be a little more difficult to figure out the calorie count. Since most of us tend to prefer one wine varietal to another, here is a breakdown of calories by wines to help you:
To compare, here are the caloric contents of other adult drinks:
- 12 oz wine spritzer: 100-120 calories
- 12 oz wine cooler: 215 calories
- 12 oz can of beer: 146 calories
- 2.5 oz shot of rum, vodka, etc: Approximately 100-120 calories
Sweet wines like Port, Tawny Port and Banyuls not only have very high alcohol levels, but they also hit you with high sugar carb calories. That’s probably why these wines are normally served in relatively small amounts.
Eat, Drink, and Be Merry
When you go to a wine bar, it‘s standard to order a cheese plate with a variety of cheeses, nuts, and dried fruit. Translation: fat, calories, and sugar. With 650 calories per serving in a normal cheese plate, this is not necessarily the healthiest option on the menu. Yes, there is the matter of pairing delicious cheeses with wines. You can’t argue against that, but you can pair wine with healthier alternatives.
If you are going out for a happy-hour hangout, one very good tip is to eat something before you go out. It will prevent you from overindulging and from having more than you should.
Burn, Baby, Burn
We all know that exercising is a great way to lose weight. It’s also the best way not to gain weight while drinking. Don’t worry. You don’t have to be a gym rat to have a glass of wine. Here are some examples of typical 30-minute exercises for a 125-pound woman, and how many glasses of wine she can have as a result.
In short, the more you exercise you do, the more wine you can have. Also, know that alcohol causes dehydration and stunts muscle growth. Drink plenty of water to keep your muscles hydrated and your organs functioning normally. Although we do burn calories doing activities like gardening and walking to and from the car, we don’t burn enough to consume even one glass of wine guilt-free.
Other Tips and Wine Bits
- One of the easiest and best ways to cut down on calories is to make a wine spritzer. Take half a glass of wine and pour it over ice. Top it off with club soda. Club soda has zero calories. A typical wine spritzer is roughly 100-120 calories.
- Be a wine snob. Most studies show that people buy wine according to price. If you pay for an expensive glass of wine, you are more likely to have only two unless you are related to Donald Trump.
- Drink water in between drinks. Water has zero calories and will make you feel full. Not only that, but it will also help lessen the next day’s after-drinking effects.
There are plenty of ways to keep from adding the pounds while still enjoying the wines you love. It does not have to be a dieter’s downfall. Additionally, wine is good for blood circulation and has stress-relieving benefits. Just for those reasons alone, you should not let the fear of adding weight stop you from drinking a glass of wine. Cheers!