Can You Drink Wine and Still Lose Weight? Absolutely.
The sun’s out, the beach days are calling, and summer plans are in full swing. Whether you’re cutting back on carbs before vacation, swapping in lighter meals, or just trying to feel your best in the sunshine, chances are you’ve thought, “Should I give up wine?”
We’ve got good news: you don’t have to ditch your favorite glass of red (or rosé) to hit your health goals.
Let’s unpack how wine fits into a healthy lifestyle, the science behind it, and how to sip smarter this summer.
Why Wine Gets a Bad Rap
Most weight loss advice says to steer clear of alcohol. And while we get it—alcohol does add calories—it’s often what happens after you start drinking that matters most.
Wine lowers inhibitions, and that means you're more likely to say "yes" to the second helping of fries or late-night nachos. Studies show it’s not wine itself that derails goals—it’s the habits that sometimes come with it.
But here’s the twist: people who practice mindful eating are less affected by those cravings and stay in control even after a glass or two. That means if you’re already focused on balance, you can absolutely enjoy wine without sabotaging progress.
What Happens in Your Body When You Drink Wine?
Think of your metabolism as a well-run kitchen—each nutrient gets processed efficiently. But when alcohol comes in, it’s like a surprise health inspector barging through the door. Everything stops.
Because alcohol is a toxin, your body makes burning it a priority. That means calories from your meal get pushed aside and stored for later. This doesn’t mean you can’t enjoy wine, but it’s best to:
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Drink in moderation
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Avoid pairing wine with heavy, calorie-rich meals
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Snack smart if you’re sipping
The Best Wines for Your Goals
Dry wines are your best bet. They have less residual sugar and fewer carbs. Here’s a cheat sheet:
| Wine | Calories (5 oz) | Carbs (g) |
|---|---|---|
| Champagne | 96 | 1.5 |
| Sauvignon Blanc | 120 | 3.0 |
| Pinot Grigio | 122 | 3.0 |
| Merlot | 122 | 3.7 |
| Cabernet Sauvignon | 120 | 3.8 |
| Riesling (sweet) | 118 | 5.5 |
| Port | 232 | 17.7 |
The takeaway? Choose dry, low-sugar wines like Sauvignon Blanc, Pinot Grigio, or Merlot. Save sweet wines or Port for special occasions.
Tips for Sipping Smart
1. Respect the Calories
Alcohol calories count. One glass of red may set you back 120 calories—so plan for it like you would dessert.
2. Pre-Portion
Ever poured “just one glass” and realized it’s more like 8 oz? You’re not alone. Try smaller wine glasses or use pre-portioned servings, like Vinebox’s single-serve 100ml tubes.
3. Eat Before You Sip
Have a balanced meal before enjoying wine. This helps your body manage alcohol better and keeps cravings in check.
4. Watch the Clock
Spread your wine across the evening. One glass per hour is a good rhythm and helps keep you in control.
Summer Goals, Same Wine
You don’t have to change everything to make progress. Small, sustainable shifts—like mindful sipping and portion awareness—can help you stay aligned with your goals and enjoy life’s little luxuries.
So go ahead: pour the wine, savor the sunset, and keep showing up for your healthiest, happiest summer.
Cheers to balance, beach days, and a chilled glass of your favorite.
Cheers to the Summer of '25