Many men find reducing their alcohol level more difficult than changing their eating habits. If you are one of them, here are some tips on how to reduce your consumption.
1. Plan ahead for when someone offers you a drink and you will decline. Decide what you will say and write it down. Learn how to say NO. You do not have to drink when other people drink. You do not have to take a drink that is given to you. Practice ways to say no politely. For example, you can tell people you feel better when you drink less.
2. Increase the number of alcohol-free days you have each week. Many men find it helpful to avoid alcohol during the week and allow themselves a treat at weekends only. Pick a day or two each week when you will not drink at all. Then, try to stop drinking for one week. Think about how you feel physically and emotionally on these days. When you succeed and feel better, you may find it easier to cut down for good.
3. Reduce the amount of alcohol that you keep in your house. Don’t keep temptations around.
4. Create a spritzer by mixing your wine with club soda or a mineral water.
5. When possible, plan to avoid situations where there will be pressure to drink a lot.
6. If you’re planning on drinking later, eat a healthy meal first. You’ll feel fuller, which will stop you from overdrinking.
7. Drink at least one glass of water before you start drinking. This will help quench your thirst and slow down the drinking.
8. Savor the taste of your drink. Put down your glass after each swallow. Extend the time between rounds of drinks.
9. Keep a diary of your drinking, just as you do for your food. You may be surprised. How different is your goal from the amount you drink now?
10. Get support. Ask your family and friends for support to help you reach your goal. Drinking less will pay big dividends. Beer is the next-best choice for dieters after a spritzer with about 140 calories per 12-ounce serving. Choosing light beers will drop your caloric intake without sacrificing much flavor, but keep in mind that it can be hard to estimate your intake when pouring from a pitcher or into an oversized beer mug.