The Ultimate Guide to Cutting Back on Alcohol for a Healthier You

Drinking alcohol has been a part of human culture for centuries

Drinking alcohol has been a part of human culture for centuries. While there’s nothing wrong with a few drinks in moderation, excessive alcohol consumption can lead to serious health problems, including liver damage, heart disease, and cancer. 

Cutting back on alcohol can have numerous benefits for your physical and mental health. From reducing the risk of liver disease to improving sleep quality, reducing stress, and boosting your overall well-being, there are many reasons why you should consider reducing your alcohol intake. 

This article explores the “why and how” to cut back on alcohol, outlining the benefits of doing so and giving you a few tips to make things easier.

Why Should You Cut Back on Alcohol?

Nobody likes being told they have to cut down on their fun, but it’s important to know that moderation isn’t about not having fun, it’s about keeping the fun going for longer.

Cutting back on your drinking can have a myriad of health benefits for you, ensuring that you can enjoy your drinks without feeling terrible after effects.

Here are some of the biggest reasons why you should consider cutting back on drinking:

Alcohol Affects Your Physical Health

Alcohol is a toxic substance that can have a significant impact on your health if consumed in excessive amounts. The World Health Organization (WHO) recommends limiting alcohol intake for men (less than two standard drinks in a day) and women (one drink a day).

Excessive alcohol consumption can increase the risk of several serious health problems, including liver disease, cancer, and heart disease. So if you care about your physical health, you will seek ways to cut down on your alcohol intake.

Improved Mental Health

In addition to physical health risks, excessive alcohol consumption can also negatively impact your mental health, causing depression, anxiety, and other mental health issues. Alcohol is a depressant, which means it slows down the central nervous system and can lead to feelings of depression and anxiety. 

In other words, alcohol can disrupt the balance of chemicals in the brain, leading to mood swings and other mental health problems. Reducing your alcohol consumption can help improve your mental health. 

Increased Weight Loss

Alcohol and weight loss are more often than not two opposite sides of a coin. Alcohol is high in calories, and excessive alcohol consumption can lead to weight gain. A standard drink, such as a 12-ounce beer or a 1.5-ounce shot of spirits, contains about 150 calories.

These empty calories can quickly add up if you drink regularly, leading to excessive weight gain. In addition to containing empty calories, alcohol can also affect your metabolism, making it more difficult for your body to burn fat. Alcohol can also increase your appetite, leading to overeating and ultimately, weight gain.

By cutting out those empty calories from alcohol, you will be able to eat a healthier diet and reduce your overall calorie intake. Your metabolism will improve, and it will be easier for your body to burn fat. Reducing your alcohol consumption can help you maintain a healthy weight.

Impaired judgment

Alcohol can impair your judgment and decision-making abilities, making it more difficult to make healthy choices. When you are under the influence of alcohol, you are more likely to indulge in high-calorie, unhealthy foods and snacks. Why? This is because alcohol increases your appetite, making you feel hungrier and more likely to overeat. This can lead to excess calories, contributing to weight gain over time.

Save Money

There are several ways in which reducing your alcohol intake can help you save money. The cost of alcohol can be high, and reducing your consumption can reduce your overall spending. 

If you reduce your alcohol intake, you can also save money in the following ways:

  • Reduced bar and restaurant bills: Going out for drinks can be expensive, especially if you regularly drink. By reducing your alcohol intake, you’ll spend less money at bars and restaurants. With less money going towards alcohol, you’ll have more money available to save or use for other things. Over time, these savings can add up and have a significant impact on your finances.
  • Avoiding additional expenses: In addition to the direct cost of alcohol, excessive drinking can also lead to other expenses, such as medical bills, legal fees, and car repairs. By reducing your alcohol intake, you can reduce the risk of these additional expenses and save money.

How to Cut back on Alcohol Effectively

If you want to cut back on your alcohol consumption, there are several steps you can take to make the process effective and manageable. 

Here are some tips to help you get started:

Set a Goal

The first step in cutting back on alcohol is to set a realistic goal. This could be reducing your alcohol consumption by a certain amount each week or limiting your drinking to specific days of the week. Write down your goal and make it specific, measurable, and achievable.

Track Your Drinking

Tracking your alcohol consumption can help you monitor your progress and stay on track. It is possible to track your alcohol consumption with a journal, app, or even with a simple spreadsheet. If you’re looking for an App for weight loss, you can try Sunnyside.

Find Drink Alternatives

If you enjoy socializing with friends or unwinding after work with a drink, finding alternative activities to replace your drinking is important. This could be going for a walk, trying a new hobby, or spending time with friends in a non-drinking environment.

Avoid Triggers

Triggers are things that can make you want to drink. These can include stress, boredom, or certain social situations. By identifying your triggers and avoiding them, you can reduce your alcohol consumption and make it easier to reach your goal.

Drink Slowly

While starting on your journey to reducing alcohol intake, if you do decide to drink, it’s important to drink slowly and be mindful of how much you’re consuming. Drinking slowly can help you avoid overindulging and reduce your alcohol consumption.

Seek Support

Cutting back on alcohol can be challenging, and it’s important to seek support from friends, family, online apps, or a support group. Talking to others about your goal or keeping track of your consumption can help keep you accountable and provide a source of encouragement when you need it.

It will be easier to achieve your goal if you follow these steps and make a commitment to reduce your alcohol consumption. Remember, it’s important to be patient and take things one step at a time. While cutting down on alcohol can be a slow process, the benefits to your health and overall well-being are well worth the effort.


While alcohol and weight loss don’t exactly go hand in hand, you don’t necessarily need to stop drinking altogether in order to achieve your desired weight. It’s all about drinking in moderation.

And by lowering your overall alcohol intake, not only will you have an easier time achieving your weight targets, but you’ll be healthier in other ways.

In your quest to drink less, it’s important to recognize what your triggers are and to seek support from others. Doing so will ensure you have an easier time staying on track.

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Written by Dave Smith