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.
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.
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.
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.
Avoid keeping alcohol at home, which may encourage you to drink in excess without your even realizing it.
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.
Drink alcohol slowly. Avoid doing shots or gulping down your beverage. Drink a glass of water in between alcoholic drinks.
Reducing your drinking is like any other lifestyle change and can be difficult. Keep trying until you reach your goal.
If you are having trouble drinking in moderation, talk to a professional counselor or join a support group such as Alcoholics Anonymous. Talk to your doctor about drinking in moderation. Most healthy adults can drink limited amounts of alcohol but if you have a health conditions, you may need to abstain from alcohol completely.