Drinking might, on occasion, benefit your health --- but if you are trying to lose weight, alcohol can sabotage your efforts. The Centers for Disease Control and Prevention recommends a limit of one drink per day for women and two drinks per day for men if you do drink alcohol; anything more is considered heavy drinking. To lose weight, you do not necessarily have to quit drinking completely, but reduce the amount you drink. This process may be more difficult for some than others, but having a plan to follow can make it easier.
Step 1
Make a motivation list. Your primary reason for reducing your alcohol consumption might be weight loss, but it can be easier to stay on track if you write down the underlying reasons for wanting to lose weight. These reasons can include improved energy, prevention of disease such as high blood pressure and increased self-esteem.
Step 2
Set your goals. The National Institute on Alcohol Abuse and Alcoholism recommends setting goals such as the date you will begin cutting back, the number of drinks you will have in one day and the number of drinks you allow yourself in one week. Setting your date ahead of time gives you time to prepare mentally for this change, increasing your chances of success.
Step 3
Create a drinking diary. A drinking diary can help you reach your goal. Dr. David J. Hanson recommends keeping your diary for three to four weeks, writing down when, where and how much you drink. Looking at your diary periodically helps you determine if you need to change the places you spend time with your friends. Perhaps you find that your consumption increases after you talk to a certain person. This information helps you identify your triggers.
Step 4
Form a support group. Tell your friends and family about your efforts to stop cut back on drinking and lose weight and ask them to make themselves available when you need someone to talk to --- times when weakness hits. Be sure your support group consists of people who do not drink, or who only drink on special occasions such as Christmas or New Year's Eve.
Step 5
Find activities to involve yourself with. If the urge to drink hits, take a walk or weed your garden. This not only helps the urge to pass you by, but can also aid in your weight-loss effort. This is the time for you to call someone in your support group. Ask them if they want to play basketball, go see a movie or have dinner at an alcohol-free restaurant.
Step 6
Drink your alcohol slowly. The days you do allow yourself a drink, drink it slowly. This might prevent you from having a second drink, even if it's a day when two may be OK. The NIAAA also suggests drinking soda or water between your alcoholic beverages.
Tips and Warnings
- Reward yourself as time goes on. Make sure this reward applies to both your ability to cut back on your alcohol consumption and to losing weight. If you are a heavy drinker by nature, seek the help of alcohol support groups or a therapist. This does not make you weak, but increases your chances of success and a healthier life.
- Consult your doctor before beginning any new weight-loss plan --- and be sure to discuss your alcohol consumption. Your doctor can offer professional advice specific to your situation.
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