Make your Dry January a New Year tradition

America is drinking more alcohol now than ever. LMQC Nutritionist blogger, Jeni Tackett, explains how resolving to live a “Dry January” may be a great first step in taking control of your alcohol consumption and reduce calories in the process.

by Nutritionist Blogger, Jeni Tackett, RD, LD

Start the year off right by pledging to “go dry” in January and drink no alcohol for the entire month. The resulting reduction in calories could help you achieve your weight goals, too.

Are you starting the New Year with a resolution to cut back or even eliminate alcohol?  Dry January is a popular trend due to New Year’s Resolutions for weight loss.

This year Dry January may be even more popular due to increased alcohol intake during the COVID-19 pandemic.  In a recent study on alcohol use and the pandemic, reasons for increased alcohol intake since March of 2020 included stress, increased alcohol availability, and boredom.  Americans are drinking more days of the week and more total drinks in one sitting.

(Editor’s Note: to learn more about using alcohol-free liquor, beer and wine to keep your January “dry”, just click here.) 

How much alcohol intake is too much?

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines heavy drinking for women as consuming more than 7 drinks in a week or more than 3 drinks on any day. For men, heavy drinking is defined as consuming more than 14 drinks in a week or more than 4 drinks on any day.  If you fall into the heavy drinking category, reducing reliance on alcohol and moderating your intake is a good idea.

Why should you cut back on alcohol?

Better sleep: Alcohol disrupts your sleep cycle, and we all want better sleep.  Alcohol reduces REM (Rapid Eye Movement) sleep and increases sleep disruptions.  You may feel that a nightcap results in a good night sleep, but alcohol in your system disrupts your normal sleep cycle.  Having a happy hour drink that is processed before you go to bed is better for sleep than a nightcap.

Productivity: Alcohol affects productivity.  Once you start drinking alcohol, you probably don’t check things off of your to do list, practice your musical instrument, or finish reading a book.  Cutting back on alcohol can increase your productivity.

Weight management: Alcohol is a double whammy when it comes to calories.  Alcohol contributes calories, and you are tempted to eat more when you drink alcohol.  If you drink before a meal, you will often eat more at the meal due to reduced judgement from alcohol.

If a dry January is not for you, try moderating alcohol intake if you fall into the heavy drinking category.  There are of course apps to help you do so.  Sunny Side is an app which strives to make you more mindful when consuming alcohol.  Less is also an app which allows you to set your own goal and monitor your alcohol intake each week.

Alcohol replacements to consider

You can replace drinking alcohol with other activities that reduce stress:  take a bubble bath, practice yoga, meditate, read a book, stretch, walk with a friend, or hang out with your pet.

Alcoholic drinks can be replaced with low calorie nonalcoholic beverages like coffee, hot or iced tea, or seltzer water.  There are also mocktails, nonalcoholic beer, and nonalcoholic wine.

Cutting out alcohol or setting a realistic goal and practicing mindful drinking practices in 2022 can result in better sleep, increased productivity, and a trimmer waistline.

Need help?

by Nutritionist Blogger, Jeni Tackett, RD, LD

Start the year off right by pledging to “go dry” in January and drink no alcohol for the entire month. The resulting reduction in calories could help you achieve your weight goals, too.

Are you starting the New Year with a resolution to cut back or even eliminate alcohol?  Dry January is a popular trend due to New Year’s Resolutions for weight loss.

This year Dry January may be even more popular due to increased alcohol intake during the COVID-19 pandemic.  In a recent study on alcohol use and the pandemic, reasons for increased alcohol intake since March of 2020 included stress, increased alcohol availability, and boredom.  Americans are drinking more days of the week and more total drinks in one sitting.

(Editor’s Note: to learn more about using alcohol-free liquor, beer and wine to keep your January “dry”, just click here.)  

How much alcohol intake is too much?

The National Institute on Alcohol Abuse and Alcoholism (NIAAA) defines heavy drinking for women as consuming more than 7 drinks in a week or more than 3 drinks on any day. For men, heavy drinking is defined as consuming more than 14 drinks in a week or more than 4 drinks on any day.  If you fall into the heavy drinking category, reducing reliance on alcohol and moderating your intake is a good idea.

Why should you cut back on alcohol?

Better sleep: Alcohol disrupts your sleep cycle, and we all want better sleep.  Alcohol reduces REM (Rapid Eye Movement) sleep and increases sleep disruptions.  You may feel that a nightcap results in a good night sleep, but alcohol in your system disrupts your normal sleep cycle.  Having a happy hour drink that is processed before you go to bed is better for sleep than a nightcap.

Productivity: Alcohol affects productivity.  Once you start drinking alcohol, you probably don’t check things off of your to do list, practice your musical instrument, or finish reading a book.  Cutting back on alcohol can increase your productivity.

Weight management: Alcohol is a double whammy when it comes to calories.  Alcohol contributes calories, and you are tempted to eat more when you drink alcohol.  If you drink before a meal, you will often eat more at the meal due to reduced judgement from alcohol.

If a dry January is not for you, try moderating alcohol intake if you fall into the heavy drinking category.  There are of course apps to help you do so.  Sunny Side is an app which strives to make you more mindful when consuming alcohol.  Less is also an app which allows you to set your own goal and monitor your alcohol intake each week.

Alcohol replacements to consider

You can replace drinking alcohol with other activities that reduce stress:  take a bubble bath, practice yoga, meditate, read a book, stretch, walk with a friend, or hang out with your pet.

Alcoholic drinks can be replaced with low calorie nonalcoholic beverages like coffee, hot or iced tea, or seltzer water.  There are also mocktails, nonalcoholic beer, and nonalcoholic wine.

Cutting out alcohol or setting a realistic goal and practicing mindful drinking practices in 2022 can result in better sleep, increased productivity, and a trimmer waistline.

Need help?