Alcohol abuse can lead to long-term health problems, including liver and heart disease. However, despite these risks, many people still struggle to reduce their intake of alcohol. According to a 2019 survey, 25.8% of adults have engaged in binge drinking in the past month. Although there’s nothing wrong with enjoying a glass of wine or beer occasionally, it’s essential to know your limits.
Maybe you’ve decided to reduce your drinking for health reasons, or you’re trying to save money. Whatever the reason, it helps to have a plan in place and tips that can help you stay on track. This guide will provide you with simple tips and tricks that can make cutting back on alcohol easier.
Set Goals
Before you start cutting back on your drinking, it helps to set realistic goals. This way, you can measure your progress and stay motivated. Without a clear plan, it can be hard to know when you’ve achieved your desired level of reduction.
Make these goals specific so that they are measurable and achievable. For example, instead of setting a goal of “drinking less”, set a goal of “only having one glass of wine per day,” or “only drinking on the weekends,” or “not exceeding three drinks per week”. Writing down these goals can also help keep you accountable and motivated as you work towards cutting back on your alcohol intake.
It doesn’t matter how small your steps are; any reduction in alcohol consumption is a step in the right direction. So, take your time and start with a realistic and achievable goal.
Track Your Consumption
Tracking your drinking is an integral part of reducing your intake. This will give you an idea of how much you are consuming each week and help motivate you to stay within the limits of your goals.
You may want to use an app like MyDrinkaware, which allows users to track their alcohol consumption over time and see the impact their drinking has on their health and lifestyle. This will help you stay on track and keep your drinking at a healthy level. You can also keep a journal or diary where you can write down each time you drink. This will help you understand your triggers and better monitor your consumption levels.
Whichever way you choose to do it, what’s important is that you get an actual data point, so you have something to measure and compare against.
Find Alternatives
Finding alternatives to alcohol can make reducing your drinking much easier. It is a guilt-free way to enjoy a drink without the added calories and health risks.
You can experiment with non-alcoholic options like soda, tea, or flavored seltzers. Another great option is mocktails, which are non-alcoholic cocktails that can provide you with the same flavors and experience as a regular cocktail. Especially today, these healthy, tasty, refreshing drinks are becoming more popular and easy to find.
If you want to take it a step further, you can also look for activities that involve a social element but don’t involve drinking. This could include cooking classes, movie nights, game nights, or even taking a dance class.
These activities can help distract you from craving an alcoholic drink and provide you with some positive reinforcement.
Stay Hydrated
A person’s body quickly becomes dehydrated when drinking alcohol. Staying hydrated by drinking plenty of water throughout the day can help reduce alcohol cravings, as well as help to reduce the side effects of a hangover.
You should drink 8–10 glasses of water per day, but this can vary depending on your activity level, the climate, and other factors. However, it is essential to note that water does not replace lost electrolytes, so it is always a good idea to drink electrolyte-infused water or sports drinks when engaging in activities that involve excessive sweating.
Also, remember that drinking on an empty stomach can increase the risk of dehydration. It would help if you ate a meal or snack before and after drinking to help keep your body hydrated and reduce the risk of a hangover.
Reach Out
It is important to remember that you don’t have to go through the process of reducing your alcohol intake alone. Reaching out to friends and family for support can make a world of difference.
If you don’t have anyone in your immediate circle that you feel comfortable talking to, many professional support providers are available. You can talk to these experts to get a private alcohol detox and treatment program tailored to your needs.
You can also join online support groups or forums where people discuss their struggles and successes with reducing alcohol intake. This can be a great way to learn from others in the same boat as you and help keep you motivated.
By following these key steps and taking action, you can start taking control of your drinking habits and positively impact your health. With the right plan in place and help from those around you, reducing your alcohol intake can be a rewarding and successful journey.
Alcohol is a popular part of social life, and there are plenty of occasions when you can’t avoid a drink. But there are ways to control your alcohol intake.
