LESS Alcohol ~ AUGUST 2024 ~ One Day at A Time

MissMay

Do you want to drink LESS? Completely stop or just cut back?

Cutting back can mean ONE less drink a day, week or month. Or deciding to drink on only weekends or at special occasions.

On the flip side, maybe you could use this nudge to finally get to that completely sober point and be all in-alcohol free.

Join us here in August for drinking LESS (whatever that means for you) as we continue to support and learn from each other.

MissMay

■ LESS ALCOHOL RESOURCE & GENERAL INFORMATION LIST ■

USING THIS THREAD:
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•Join us at any time.
•Set your own goal - this thread is about drinking less and you decide what that means to you.
•There are no scheduled check-ins - post as often or as little as you want or need.
•AF is an acronym for Alcohol Free. For others commonly used on this site see - https://community.myfitnesspal.com/en/discussion/1069278/acronyms-and-terms-for-new-mfp-members-v-6/p1
•To follow this thread easily, bookmark it by clicking on the star at the top right of this thread.
•Remember that we are here for you and care about you. Check in with us when you have time and let us know what you need!

TIPS & OBSERVATIONS FROM OUR USERS:
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•Getting Started or Starting Over.
•Some people find it easier to set small attainable goals at the beginning to help boost confidence.
•If you have been drinking daily the first days will be some of the hardest and drinking again will feel like a cure but it delays the relief that only time can provide.
•There will always be a reason to delay the start/restart of your journey.
•For those ready to commit to being alcohol-free permanently, the videos on YouTube by Craig Beck will help. He also has a program you can join.
•You may experience mood swings and anxiety during your first two weeks. It is suggested you try and focus on the benefits of your goal.
•Cravings are said to last only 6 minutes, so find something to distract you like arming yourself with alternatives: tea, mock-tails, activities, etc.
•You may find that filling the time you drink with other activities like exercise or hobbies can be a helpful distraction.
•If you find them tempting try and avoid events/outings that will have drinking for a time.
•Don't let pride or shame keep you from asking for the help you need.
•Sometimes talking it out or posting your thoughts/feelings/struggles may help you work things out for yourself.
•It is okay that you don't always have all the answers.
•Some days will be easier than others.
•You may have initial/increased sugar cravings.
•You should never take a day that you have lived up to your goals for granted.
•Celebrate the smaller victories too. Less alcohol is still less alcohol even if your goal was zero at that moment.
•Once you begin sticking to your goals for one day to many days you should believe you are capable of the same and more because you are.
•Failure is not giving in and drinking. Failure is to stop trying to accomplish your goals.
•Annie Grace (This Naked Mind author) has a free program on her website (https://www.alcoholexperiment.com/) called the 30 day experiment which can be joined anonymously.

Life with Less Alcohol:
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•It can be helpful to educate yourself with books and web research (Some suggested books and links listed below).
•There is no benefit to comparing yourself to others because this is a personal journey.
•You may often feel conflicted. You will know that there are numerous real benefits to sticking to your goal while at the same time think that alcohol is an important part of stress relief, relaxation, celebration, etc.
•You may feel punished by not drinking or drinking less but that feeling usually fades with time.
•Sometimes drinking less or quitting will strain friendships that centered around alcohol.
•Having a list of reasons to stick to your goals handy for yourself can be helpful. Some lists have included remembering how bad it feels to have a hangover, excess/unwanted calories, having a racing heart during the night, sleeplessness, anxiety, and depression.
•It is a good idea to have a plan for how you might deal with various tempting scenarios before engaging in a social situation.
•Self-Reflection is an important part of the journey. Once we figure out why we drink we can hopefully use that information to form new habits and make better and more mindful decisions.
•Sometimes doing something nice for yourself like a little reward for a success makes the journey easier.
•You will see many helpful suggestions and ideas that work for some people. However, finding what tactics work for you may involve some trial and error.
•It is not uncommon for certain activities that were once combined with alcohol to trigger temptation. Many have said that outdoor activities in warmer weather made alcohol very tempting.
•Many that have spent time with no alcohol after drinking again realized that it doesn't enhance experiences like they once believed it did. Some have said they no longer like the taste.
•Don't forget how sticking to your goal has made your life better and remember it to motivate you again if you fall off your path.
•If you begin drinking daily again whether planned like a vacation or unplanned you may once again face a struggle to get it under control.
•For some people it is easier to not drink than it is to moderate drinking. Others have found moderating impossible.

Reported Benefits of Less or No Drinking: (Results may be incremental, and/or they may vary)
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•Improved sleep after 2,4,7,10,& 60 days
•Improved skin/complexion after 10 days
•Improved ease in weight loss. Not only from the savings of alcohol calories but some report making poor food choices after drinking.
•Increased energy after as few as 2 days
•Increase in other fun activities. Some have found that daily drinking became their main recreational activity, and their world was decreased in size.
•Increased productivity
•Reduction of high blood pressure
•Lower resting heart rate
•Less Acid Re-flux
•Significant financial savings
•More creativity
•More productivity
•Better relationships with family

When Alcohol Is Used for Avoidance:
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•We drink to ease the stress of the working day, to avoid it.
•We drink to avoid anxiety in social situations.
•We drink to avoid making decisions about not drinking.
•The Takeaway on Avoidance, our problems don't go away if we avoid them. We need to learn to face them.
•Having a clear head makes our problems seem much smaller.
•Having a clear head makes problems easier to solve.

How to Be Kind to "Tomorrow You":
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•Instead of lumbering with guilt, headaches, and poor nutrition hangovers in the morning, Think of think how nice it would be not to feel that way tomorrow.
•Worry about "me" and don't let "tomorrow Me" feel awful.
•Instead of thinking alcohol is something nice to have *now*, think of *NOT drinking* as something nice we can do for the person we are when we awaken in the morning.
•Do you bank calories for a festive occasion? (Handy tactic) We can bank a good mood for when we wake up.
•We need to have sympathy for "Tomorrow You" and be kind to her/him.
•Don't look at a day without alcohol as a punishment for being bad or having no willpower.
•Not drinking is a lovely, sympathetic gesture towards the person we are now, and whom we will wake up as.
•You’d be kind to a stranger. Be kind to "Tomorrow You".

LINKS:
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•General Information/Blog Sites:
https://thesoberschool.com/
https://thisnakedmind.com/blog/
https://alcoholmastery.com/blog/

•Sobriety Blog:
http://mummywasasecretdrinker.blogspot.com/

•The Thirty Day Experiment:
https://www.alcoholexperiment.com/

•Ten Things That Helped Me Quit Booze:
https://unpickledblog.com/2017/01/04/replacement-behaviours-ten-things-that-helped-me-kick-booze/?wref=tp

•The Neuroscience Behind How We Make Decisions:
https://www.psychologytoday.com/us/blog/the-athletes-way/201505/the-neuroscience-making-decision

•Summary of Book on Addiction:
https://drgabormate.com/book/in-the-realm-of-hungry-ghosts/

•Article on the Difference Between Being an Alcoholic and Really Liking to Drink:
https://www.self.com/story/alcoholic-or-just-really-like-to-drink

•To the Mom questioning her drinking habits:
http://www.scarymommy.com/questioning-drinking-habits/

•Guided Meditations:
http://marc.ucla.edu/mindful-meditations

ALTERNATIVE DRINKS:
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•Overnight Cold Brew Iced Tea:
https://www.splendidtable.org/story/you-can-cold-brew-iced-tea-while-you-sleep

•Mocktail Recipes:
https://www.allrecipes.com/recipes/1822/drinks/mocktails/
https://www.foodandwine.com/cocktails-spirits/mocktails
https://www.townandcountrymag.com/leisure/drinks/how-to/g785/best-mocktail-recipes/

APPS:
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•Daybreak iOS link. A Deakin University study of hundreds of health apps found that Daybreak is one of only four that have proven effective and provide quality assistance.
•Dry Days by AlcoChange iOS is for those who want to cut down or cut out the booze throughout the year, while seeing the impact it has on your health and wallet.
•nomo - Sobriety Clocks iOS - In addition to an alcohol clock and monetary savings this app lets you check in and do a sobriety exercise if you're tempted and connect with accountability partners.
•Sobriety Counter - Stop Drinking (Sobriety Counter - EasyQuit pro version) Android- Provides health stats, money saved, games to distract you, motivational tips, and several other features

BOOKS:
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•Quit Like a Woman: The Radical Choice to Not Drink in a Culture Obsessed with Alcohol
by Holly Whitaker
•The Naked Mind by Annie Grace
•Alcohol Lied to Me by Craig Beck
•Rational Recovery by Jack Trimpey
•The Unexpected Joy of Being Sober by Catherine Gray
•The Liars Club, Cherry, and Lit by Mary Karr (3 different publications)
•Kick the Drink...Easily by Jason Vale
•Drinking: A Love Story by Caroline Knapp
•Being Sober: A Step-by-Step Guide to Getting To, Getting Through, and Living in Recovery by Harry Haroutunian
•The Easy, Illustrated Way to Quit Drinking by Alan Carr
•Alcohol Explained by William Porter


Credit and thanks to all of the MFP Less Alcohol One Day at a Time participants
For their willingness to share their insights and resourcefulness in finding this information
~Established 2017~

Womona

I’m in for August! Thank you @MissMay, as always, for keeping this going.

I always re-read the benefits of drinking less at the very top of this thread every time I start to new month. It’s a nice reminder as to why I’m cutting down on alcohol.

I have not had an AF day in months and months. I also dropped off logging my drinks into my app (Drink Conrol), so I’m going to start again.

I like the visual reminder of which days are blue (within range) purple (out of range) and red (REALLY out of range ). So my goal is mostly blue this month! That means wean myself down to one wine per day. I’ll give myself a pass on weekends but want to stay in purple, which for me equates to 2-2.5 drinks per day.

Hope everyone has a good month, and enjoys the last deliciousness of summer!

MissMay

~Here is my welcome to August message~

Michieb125

I will be back for August! As always, thanks @MissMay for opening the August thread.

@Womona awww yes, the deliciousness of summer, I love that! You will still have plenty of warm and relaxing days to enjoy on the new boat!

I know some schools for youngsters start earlier these days, but I don’t think summer actually ends until after Labor Day, and then we have our Indian summer to look forward to (the summer after summer before the chill of autumn sets in).

I always look forward to a new month to challenge myself, and check in with all you wonderful people on the road to Less Alcohol.

Goal for August:
AF days - 16
A days - 15

MissMay

@Michieb125 and @Womona are starting our thread for this month. So wonderful to have you both back on board in August.

I feel the same @Michieb125, Summer does not end this month. The tourist season starts to slow down here in FL a bit, but not much.

My plan is to always try and start a new month on the first day dry. It sets a good positive tone.

I will attempt to the best of my ability to follow through August as I did in July.

I am still flushing those 12 June vacation day drinks out of my system. LOL.

Missing those fresh hawaiian pineapple wedges on the sides of a frozen drink (A and AF). 🍍 The fresh pineappple here in FL can not match the flavor from the Islands.

NonnieDoiron

I’m in for August.

Michieb125

To use your own words @MissMay I am also flushing out my June and now July drinks. I saw you had an incredible July! Nearly 💯 dry days - I’m encouraged by you today to start August 1st dry.

Trying the drink control App for the first time (free membership) and liked seeing the ‘dry option’ as a choice in the calendar so checked that box today.

No longer a daily wine drinker since Feb. 2023, (although have had MANY consecutive glasses in June and July). I really prefer a less alcohol lifestyle and plan to get back on track with skipping the daily temptation. I’m transitioning into full retirement and honestly it’s super exciting and also daunting - lots of self reaction going on here!

There is no reason I can’t make these personal goals this month.

Goal for August:
AF days - 16
A days - 15

Current:
AF days - 1
A days - 0

SurferGirl1982

I'm in for August. Although, I did buy a pint of whiskey today. I'm still tapering a bit. I was drinking 750 ml or more a day. And I would start drinking as soon as I woke up. There were times where I would wake up at 3 am and have a few drinks and then go back to bed. Last night I didn't save any for the morning. That was my downfall (drinking in the morning). Today I didn't start drinking until after noon.

I'm going to take it one day at a time. But I hope to have an AF day, at the very latest Sunday 8/4.

Like @Womona, I like to re-read the benefits of less or no alcohol at the beginning of the thread. The benefits that inspire me most are:

1. Improved ease in weight loss.
2. Increased energy after as few as 2 days
3. Improved skin/complexion after 10 days
4. Increase in other fun activities.

August:
AF - 0
A - 1

Michieb125

Correction - should read above “self-reflection” instead of self reaction LOL.

NonnieDoiron

AF - 1
A - 0

I want to drink tonight, but I’m going to resist. Weight-loss is going well, and I don’t want to screw it up. Feeling stressed though. 😕

chicbuc

@SurferGirl1982 Tapering is a good idea when you've been drinking that much. Maybe try to stretch your start time a little later each day, and go to be at the same time or earlier. You've got this!
@NonnieDoiron Sorry you're feeling stressed. Take care of you
@Michieb125 "no longer a daily wine drinker" That alone is AWESOME!!
@MissMay Thank you for always being so encouraging and leading out with the group every month

Goals for August: More AF days than A and drink less on A days. Drinking less on A days is my challenge. Once I start, I have a hard time cutting it off.


AF = 1
A = 0

Off to the races...

SurferGirl1982

Thanks @chicbuc - That's what I did when I stopped drinking a few years ago. I was drinking 750 ml a day starting at 9 am. When I decided to quit, I waited until 9:30 am and measured out 25 ml and dumped it down the drain. The next day, I would wait until 10 am and dump out more. And if I had any left at bedtime, it would go down the drain. It did work.

I'm hoping my first AF day can be today. But we'll see. We have to go into town to run a couple of errands. So I may want some after we get home. But it won't be long before I have Day 1. Postponing drinking just postpones all the benefits that I'll get from quitting.

I know what you mean about trying to drink less on A days. Once I start, I can't stop until bedtime.

Michieb125

Good to see you again @chicbuc, @NonnieDoiron, @SurferGirl1982, and @Womona.

August mini goals for this hot month ahead are to explore lots of mocktails (zero or low sugar), wine spritzers to lighten things up, and try to get back to only 2-3 times a week imbibing which I was doing last year same time. I’ve been reading about optimizing my metabolism and one theory is that it is better to have a break in consumption and consider having 3 drinks 1-2 times a week, rather than to have that 1-2-3 drinks per day. The reason is backed by science how the body must always process alcohol first, before digesting the food we eat. So alcohol first, food second = alcohol slows down the digestion of food/calorie burn. I found this very interesting and does makes sense to me.

Would love to hear your thought on this particular theory! Of course there are no wrong opinions. Just sharing info. ☺️

And, we’re off!

August goal:
AF days - 16-20
A days - 11-15

Current:
AF days - 1
A days - 0

SurferGirl1982

@Michieb125 - I've definitely heard that the liver will process alcohol first. As long as there's alcohol in your body, the liver won't process fat. So, it does make sense that if you drink less days per week and less hours a day that your body will burn more fat.

There's also a person that posts on MFP that is involved in the fitness industry (possibly a personal trainer or nutritionist) that said not to drink too late in the evening since our bodies burn fat mainly while we're sleeping. That makes sense also.

Good luck to you all with your August goals! I plan on being AF by Sunday.

SparkSpringtime69

@Michieb125 I could pretty much copy and paste your 8/1 goals (and actually did, sorry) -
Goal for August:
AF days - 16
A days - 15

Current:
AF days - 1
A days - 0

@NonnieDoiron I'm glad to hear that your weight loss successes are leading the way for you, sorry to hear you're stressed though.
@SurferGirl1982 and @chicbuc I get how trying it is to cut back on A days - I think I've just come to terms with the fact that I'm just not a moderation kind of girl. My goal is really to continue to cut back my A days overall every month.
Since I found this group in March of this year, I've cut back a lot. And I'm learning that my tolerance is waning, I get drunk on less than I used to and wake up with a worse hangover on less also. Last month I did 15 of the 31 days AF, and this month I'm shooting for at least 16AF.
@Michieb125 I've read about the effects alcohol has on digestion and metabolism too. Here's a link to an article about 9 ways alcohol affects your health, metabolism is the second section (after the liver, of course):
https://health.clevelandclinic.org/effects-of-alcohol
Hope everyone has a great weekend and a fantastic August!!

NonnieDoiron

AF - 1
A - 1

Giving in tonight. It’s Friday. I’m stressed. Work was a bear, and I have to work this weekend too.

I’m very glad to see all of you again.🥰

SurferGirl1982

August Goal:
AF -27
A - 4

Unfortunately, I don't have a much leeway as most of you have. I have appointments and tests coming up 🤔

Current:
AF - 0
A -2

NonnieDoiron

Surprised myself last night. I bought a bottle of wine with the thoughts that I would probably finish the whole thing. Started getting tipsy halfway through the first glass because I had very little food on my stomach and was drinking faster than I should have. Slowed down, finished the glass, and didn’t refill it… better yet… didn’t want to refill it! I don’t know what happened, but I’ll take it!

paulc67

Thanks so much for starting this thread. Just what I needed. Done four months AF as I just didn’t want to drink at all.. now a bottle of wine most evenings. Trying to work out what helped for four months and what has changed now.
Goal is to be AF for August.

SparkSpringtime69

August:
AF days - 1
A days - 1

MissMay

Such great inspirations for August already from you all.

Good points on our metabolism and alcohol. I suppose that is why it is referred to a fatty liver if you drink
a lot?

Welcome @paulc67 and thank you for making your very FIRST post on MFP in our thread. 4 months AF is a notable accomplishment on your end. We are here to help. Accountability is a big part of our successes.

AUGUST 2024-
A-0
AF-2

Michieb125

@SparkSpringtime69 so cool we have the same goal for the month. You will inspire me to try harder . Thanks for sharing the article and link from Cleveland Clinic, I will check it out!

@paulac67 Welcome! There are many supportive and non-judgmental people on this thread. Happy you’re here to find a new Less Alcohol journey along with each of us.

Goal for August:
AF days - 16
A days - 15

Current:
AF days - 1
A days - 1

chicbuc

@paulc67 Welcome in! Hope we can all encourage you just a little bit to reach your goals
@SparkSpringtime69 You're not kidding about tolerance being down. I had a hangover this morning like I have not had in months...maybe years. That'll keep me honest for a few days

Casino and about 4 LARGE glasses of wine last night because we know the bartender and he's good to us. I don't know if that's a good thing or a bad thing sometimes.

AF = 1
A = 1

SurferGirl1982

@paulc67 - Welcome to the group. I recently joined the group and unfortunately I'm probably the least successful. I'm still having trouble reaching Day 1 AF. But I can still be helpful. Actually, it seems I can be more helpful for others than for myself.

My personal best is also four months. I think we have to remember how much better we felt when we were AF...more energy, more productive and just feeling good. I also lost 30 lbs during that time. I've recently gained 40+ lbs since I started drinking regularly again. Which I will lose! I have to get back to my normal weight range because I can't even wear most of my clothes right now.

I thought about not posting until I have one AF day. But I guess I will continue. I really want Monday to be my first AF day. I have an appointment on Thursday. And I have a lot of projects around the house and I just want to feel well again 😎

August (counting today):
AF - 0
A - 3

NonnieDoiron

AF - 1
A - 2

Drinking… hubby pissed me off fierce today and tried to say it was because “you didn’t get your way”. I was literally trying to clean my dining room and kitchen on my day off, and he decided it was the perfect day to use my kitchen as a butcher shop and debone and grind rabbit meat! He’s retired and has all week to do crap like that, and he chose today… my first Saturday in over a month when I didn’t have a house full of guests or something else to do! Sometimes he can really be an insensitive a$$hat!!! 😡

Michieb125

As I mentioned, I am on a search for tasty and thirst quenching mocktails this month. I went to Sprouts and found one product I am interested in trying today. It is called “Recess” - a mood infused sparkling water (margarita lime flavor). It has hemp extract and adaptogens for 25 calories and 5 grams of sugar. I am chilling it now. Having a Stella 0.0 NA while cooking dinner. Planning to do my taste testing tonight and pour the “margarita” over a large ball jar full of ice and sip slowly. I’ll report back tomorrow!

SparkSpringtime69

@paulc67 welcome to the group. Four months is a great accomplishment, I hope you find success in getting there again.
August:
AF days - 1
A days - 2

chicbuc

@Michieb125 That sound interesting. Please do report back.
@NonnieDoiron I'm sorry your husband is being willfully ignorant. That sucks
@SurferGirl1982 Keep posting and reading even if you don't get that AF day. It all helps you start reaching for the goal

I had a lazy day yesterday after my hangover. I started trying to clean a little and got a little decluttering done. Then my headache started to return, so took a few ibuprofen, fixed a cup of tea and started a new short series, Sharp Objects. 8 hours later, I finished it and went to bed

AF = 2
A = 1

Michieb125

Happy Sunday LA friends:

The Recess 12 oz. zero alcohol margarita was very light on flavor (no sugar) but still limey good. After dinner, I poured 6 ounces at a time in my wine glass over ice. Added a few drops of Stevia. I would say the adaptogens were slightly calming but not at all like a heavy buzz with alcohol. For 25 calories I could have a second one.
Slept great and woke early to start my day.

Planning to be on Recess again tonight!
I think I will squeeze a little fresh lime juice for some added zip.

Current:
AF days - 2
A days - 1

NonnieDoiron

AF - 2
A - 2

Quiet Sunday. I was up until 11:00 last night to pay the tab at a restaurant for an event I planned for work. The event was on the west coast while I’m on the east. Stuff like that is hindering me from enjoying this job.