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How to Drink in Moderation Rather Than Excess

author image Ireland Wolfe
Ireland Wolfe has been writing professionally since 2009, contributing to Toonari Post, Africana Online and Winzer Insurance. She obtained her Bachelor of Arts in psychology and Master of Arts in mental health counseling. She is also a licensed mental health counselor, registered nutritionist and yoga teacher.
How to Drink in Moderation Rather Than Excess
Drinking in moderation does not cause any serious health problems in healthy adults. Photo Credit: Jupiterimages/Goodshoot/Getty Images

People who consume only moderate levels of alcohol are less likely to develop an alcohol use disorder, according to the National Institute on Alcohol Abuse and Alcoholism, or NIAAA. Moderate drinking levels vary based on gender. Women should limit their alcohol consumption to one drink per day while men should only have two drinks per day. Drinking in moderation rather than in excess can help to reduce your risk of chronic health issues such as liver disease, some cancers and heart disease.

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Step 1

Decide on your drinking goal. You should aim to consume no more than one to two drinks per day. Don't binge drink on your weekend. Women should never consume more than three drinks at one time and men should limit their drink intake to four drinks on a single day, according to NIAAA.

Step 2

Write down your drinking goal, such as “I won’t consume more than four drinks in a week.” Place this goal in a place where you will see it daily. This will serve as a reminder to you.

Step 3

Tell your family and friends your drinking goals. They can help support your new lifestyle and encourage you to moderate your drinking. This can also help to head off the peer pressure of friends who try to get you to drink more.

Step 4

Avoid keeping alcohol at home, which may encourage you to drink in excess without your even realizing it.

Step 5

Bring a limited amount of cash with you when you go out to clubs or bars. Don’t bring credit or debit cards. This will limit your ability to purchase too many drinks.

Step 6

Drink alcohol slowly. Avoid doing shots or gulping down your beverage. Drink a glass of water in between alcoholic drinks.

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