If you're like most people, you enjoy the occasional drink. But sometimes, you may find yourself drinking more than you'd like. If you're worried about your drinking habits, you can do a few things to cut down.
Drinking alcohol isn’t necessarily bad for you. However, many people tend to drink more than the recommended amount. If you would like to cut down on your drinking, reduce the frequency and quantity of alcohol intake.
Adding in more exercise or cutting back on calories from alcohol are two ways to cut back on your drinking without giving it up entirely.
There are also several smaller strategies to limit alcohol intake without much thought. Here are some ideas:
1. Plan Your Alcohol Intake
First and foremost, plan your alcohol intake. This incorporates everything from your drinking habits to when you will drink. By planning and setting your limits, you will be able to control your drinking and avoid consuming more than you should. This will also help you avoid drinking on an empty stomach.
Many people drink on an empty stomach and then feel hungover the next day. If you eat before you drink, your body will break down the food instead of the alcohol.
2. Set Limits In Advance
One way to cut down on drinking is to set limits in advance. This could mean setting a limit on how many drinks you will have in a night or setting a limit on what types of alcohol you will drink.
For example, you might decide only to have three beers instead of six or only drink wine and not hard liquor. Setting these limits ahead of time makes you more likely to stick to them.
3. Drink Slower
Another way to cut down on drinking is to drink slower. If you tend to drink too much when you are out with friends, try sipping your drinks instead of gulping them down.
You can also add a full glass of water between alcoholic drinks. This will help you pace yourself and hopefully drink less overall.
4. Avoid Drinking Games
If you’re trying to cut down on your drinking, it’s probably best to avoid drinking games. These games often encourage people to drink more than they normally would, leading to excessive alcohol consumption. If you’re at a party where drinking games are being played, try to opt out or find something else to do.
5. Alternate Alcoholic And Non-Alcoholic Drinks
If you’re trying to reduce your drinking, one strategy is to alternate between alcoholic and other non-alcoholic drinks.
For example, you might have a beer followed by a soda or a glass of wine followed by a glass of water. This will help pace your drinking and prevent you from getting too intoxicated.
6. Drink In Moderation
How much alcohol you drink is just as important as how often you drink it. If you’re trying to cut down, aim for moderate drinking instead of heavy drinking. Heavy drinking can lead to liver disease and high blood pressure, a significant risk factor for heart disease.
One of the best ways to cut down on alcohol is simply drinking in moderation. This means limiting yourself to one or two drinks per day if you’re a man and one drink per day if you’re a woman. If you find it difficult to stick to this limit, you can do a few things to make it easier.
For example, you might want to set a rule for yourself that you will only have a standard drink on certain days of the week or that you will only start drinking when you are out with friends and not when you are home alone.
7. Seek Help If You Need It
If you find that you are struggling to cut down on your drinking, it might be time to seek help from a professional. Many different types of treatment are available for people with alcohol problems, and a professional can help you find the right one.
Your mental health may also affect your drinking habits. If you are struggling with anxiety, depression, or any other mental health disorder, treatment can help you manage your symptoms and make it easier to cut down on drinking.
If you’re not sure where to start, you can check out the resources below:
National Institute On Alcohol Abuse And Alcoholism (NIAAA)
The National Institute on Alcohol Abuse and Alcoholism (NIAAA) is a part of the National Institutes of Health (NIH). The NIAAA provides information about alcohol use disorder and its treatment and resources for people who are struggling with drinking.
Alcoholics Anonymous
This is a 12-step program that helps people recover from alcoholism.
SMART Recovery
This is a self-help program that helps people manage their drinking.
Treatment Centers
There are many different treatment centers available for people with alcohol problems. These centers offer various types of treatment, such as detoxification, counseling, and support groups.
8. Don’t Drink On An Empty Stomach
As mentioned above, do not drink on an empty stomach. Alcohol is processed quicker than food and can make you feel sick. Moreover, it slows down the absorption of nutrients from your food, leading to vitamin and mineral deficiencies.
The solution is simple: always eat something before drinking. It doesn’t have to be a big meal; a snack like a piece of fruit or a sandwich is enough. If you go out drinking, order a light meal or eat something beforehand to have something in your stomach.
9. Go-Dry For A Week
Stop drinking for a week and see how your drinking habits and cravings change. This will give you an idea of your usual drinking habits without influence. You can then reassess your drinking habits and make changes accordingly.
You don’t have to give up alcohol for good; you just have to have alcohol-free days. Once you have reassessed your drinking habits, you can resume working towards healthier drinking habits and take more control over your drinking.
10. Track Your Drinking Habits
Many apps and tools can track your drinking habits. This will help you see if your drinking habits are higher than normal. You can then reassess your drinking habits accordingly and make changes where necessary.
You can use apps like MyDrinkaware or Drink Less for this.
11. Have Designated Days Where You Don't Drink
This is an excellent way to cut back on your drinking. If you want to drink on weekends, don’t drink during the weekdays. You will find that your drinking cravings and habits will eventually sit at a much more reasonable level.
Additionally, drinking on the weekend is often more relaxed than weekday drinking, so you are less likely to overindulge. If you have been drinking heavily, taking a break from alcohol for a few weeks is an excellent way to re-establish a healthy level of drinking.
Advantages Of Cutting Down On Drinking
There are many advantages to cutting down on drinking. For one, you will save money. Alcohol is expensive, and the more you drink, the more money you will spend.
Additionally, you will be less likely to make poor decisions when sober. This can lead to better relationships, work performance, and health.
Finally, reducing drinking can help you avoid the negative consequences of excessive use, such as liver damage, cancer, and accidents.
Alcohol abuse is a serious issue that can lead to many problems in your life. If you are struggling to control your drinking, there is help available. Use the tips above to help you cut down on your drinking and improve your life.
Final Thoughts
Alcohol use disorder can have many negative consequences. Drinking alcohol can be a positive part of many people’s lives. However, it is important to drink responsibly and take measures to avoid overconsumption.
This includes ensuring you eat before you drink and tracking your drinking habits to know when you have had enough. If you have a high alcohol intake, try these tips to cut down on your drinking.
If you’re struggling to cut down on your drinking, it’s essential to seek help. Many resources are available to help you, and a professional can guide you in the right direction. You can overcome your drinking problem and live healthier lives with the right support.
