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Oct 25, 2022 · Cutting down on alcohol requires good preparation, persistence, and oftentimes, professional support. If the thought "Maybe I should go easy on the alcohol " has ever crossed your mind, you are ...
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- Put it in writing. Making a list of the reasons to curtail your drinking — such as feeling healthier, sleeping better, or improving your relationships — can motivate you.
- Set a drinking goal. Set a limit on how much you will drink. You should keep your drinking below the recommended guidelines: no more than one standard drink per day for women and for men ages 65 and older, and no more than two standard drinks per day for men under 65.
- Keep a diary of your drinking. For three to four weeks, keep track of every time you have a drink. Include information about what and how much you drank as well as where you were.
- Don't keep alcohol in your house. Having no alcohol at home can help limit your drinking.
- Be honest. Many doctors don't ask about alcohol use. If they do, patients may be tempted to lie about how much they drink. “Folks are great at hiding their use, and that's detrimental to themselves because they're not able to get the help they need,” says Lin.
- Track your intake. The NIAAA recommends a maximum of four drinks on any given day for men and three for women, and a total of no more than 14 drinks per week for men and seven for women.
- Slow down. If you're accustomed to opening a beer at 5 o'clock every night, try waiting until 7. If you usually order a drink immediately upon arrival at a party, order a seltzer first.
- Eat something. “Drinking on an empty stomach is not a good idea,” says Koob. If you eat while you drink, alcohol gets into the food and slows the absorption — meaning you won't feel the effects as quickly, and will have an easier time keeping your drinking under control.
People also ask
How do you cut down alcohol consumption?
Should you cut down on alcohol if you're a heavy drinker?
What are the effects of cutting down alcohol?
- Overview
- Set a Realistic Goal
- Count Your Drinks
- Measure Your Drinks
- Pace Yourself
- Space Your Drinks
- Don't Forget to Eat
- Avoid Your Triggers
- Do Something Else
- Learn How to Say 'No'
Have you been thinking about cutting back on the amount of alcohol that you drink? Maybe you have experienced some negative health effects because of your drinking. If the amount of alcohol that you have been drinking exceeds recommended guidelines and puts you at risk for developing alcohol-related problems, you may want to try cutting down or moderating your consumption.
If you are currently drinking more than the recommended guidelines, any change that you make—even small changes—can help you reduce the harm that alcohol can cause. The less you drink, the lower your risk of developing problems. It's called harm reduction. Your goal is to improve your health and your life by reducing the effects of alcohol.
Write down the maximum number of drinks you want to drink per day and the maximum number of days a week you want to drink. Writing down specific goals helps you set limits with measurable guideposts.
People who drink within the recommended guidelines have a much lower risk of developing problems. In fact, according to the National Institutes of Health, only two out of every 100 people who drink within the guidelines have an alcohol use disorder.
Recording how many drinks you have may also help you reduce or slow down your drinking. You can use a handwritten note that you keep in your wallet or record your drinks on your smartphone, whatever is more convenient for you.
If you are going to count how many drinks you have, make sure you are accurate. Learn what counts as a standard drink so that you can accurately count how many you have had. Stick to your goal even when you are away from home, dining out, or in a bar.
Some people trying to cut down have been successful by pacing their drinking. That is, they sip their drinks slowly or make sure they have only one drink per hour.
People who consume drinks quickly, particularly the first few drinks, are at greater risk of misusing alcohol and developing alcohol dependence.
Another trick for cutting down alcohol consumption is to use drink spacers—nonalcoholic beverages between drinks containing alcohol. No matter how much you drink, it's always a good idea to drink plenty of water along with your alcoholic beverages. Some people will alternate a drink of water, juice, or soda between their alcoholic beverages to slow...
For some, eating food will reduce their craving for alcohol. This is not true for everyone, but if eating something reduces your craving for a drink, eating a meal at times when you usually drink might help you reduce the amount you drink.
Of course, it is not wise for anyone to drink on an empty stomach.
Whether you are trying to cut down or quit drinking altogether, it's a good idea to avoid situations in which you are used to drinking. People, places, things, and certain activities can be triggers that cause you to have an urge to drink. Avoiding these triggers can prevent you from drinking when you otherwise might not.
If drinking has become a big part of your life, try substituting other activities during those times when you might usually drink. Take up a hobby, begin an exercise program, make new friends, or spend more time with your family. Find something that you enjoy that will occupy the time during which you would usually be drinking.
Chances are, you are going to be in situations in which someone offers you a drink or expects you to drink with them as you have done in the past. Learn how to politely say "no, thank you," and really mean it. Say it quickly and firmly so that you don't give yourself time to change your mind.
You may want to practice what you will say the next time your friends ask you to have a drink.
Sep 16, 2022 · Cut down the alcohol by swapping strong beers or wines for ones with a lower strength (ABV in %). You'll find this information on the bottle. Stay hydrated. Have a glass of water before you have alcohol and alternate alcoholic drinks with water or other non-alcoholic drinks. Take a break. Have several drink-free days each week. Benefits of ...
Sep 27, 2023 · Benefits. Takeaway. Deciding to taper off alcohol is a slower process that requires planning, but it can decrease both the chase of experiencing severe withdrawal symptoms and relapse. Tapering ...
Jan 30, 2024 · Another strategy is to have the same total number of drinks per day, but gradually reduce the percentage of alcohol. For example, make a jug of a particular mixed drink for the day, and measure a smaller quantity of liquor into it each morning until you get to zero. Space drinks with water and nonalcoholic substitutes.
