A month without alcohol: what it can mean for your weight and health

What is a “dry month”?

A dry month means not drinking any alcohol for 30 days. Many people choose to do this after a period when they’ve been drinking more often than usual, or when it feels like their body needs a break from alcohol – for example after holidays, celebrations, or a stressful time.

Drinking less alcohol can come with several health benefits, such as better sleep, a lower risk of high blood pressure, and an overall better feeling both physically and mentally. Many people who try a dry month say they feel more alert, have more energy, and sleep better. For some, it’s also a chance to reflect on their drinking habits and give themselves a bit of a fresh start with their health.

How can alcohol affect weight?

Alcohol contains quite a lot of energy, around 7 calories per gram. That means a glass of wine (about 150 ml) can contain roughly 100–120 calories, while a pint of beer is often around 180–200 calories. At the same time, alcohol doesn’t provide any nutrients or make you feel full, so these calories are often added on top of what you normally eat. Over time, this can lead to taking in more energy than your body needs, and potentially weight gain.

For some people, alcohol also affects appetite and can increase cravings for energy-dense foods. It’s quite common to reach for takeaway food or snacks like crisps or nuts when drinking alcohol.

Another important thing to know is how the body handles alcohol as a source of energy. When alcohol is present in the body, it’s prioritised as fuel. This means the burning of fat and carbohydrates temporarily slows down. In simple terms, fat burning is partly put on hold while your body deals with the alcohol.

What happens to weight when you stop drinking alcohol?

For some people, an alcohol-free month can lead to weight loss, especially if alcohol was a regular part of everyday life before. Cutting out alcohol often reduces daily calorie intake, sometimes without needing to change much else about what you eat. This can create an energy deficit, which is necessary for weight loss.

That said, it’s important to be realistic. A month without alcohol doesn’t automatically mean weight loss. Body weight is influenced by many factors over time, including food choices, physical activity, sleep, and stress. For some, the biggest changes show up not on the scales, but as more energy, improved wellbeing, and better recovery.

Alcohol, appetite, eating habits, and weight

Alcohol can affect how the body regulates appetite and, for some people, increase hunger. It can also trigger cravings for high-calorie foods. On top of that, alcohol lowers our self-control and judgement, which can influence what we eat, how we eat, and how much.

When alcohol is removed, many people find it easier to make more conscious food choices. For some, this shows up as less snacking and more regular eating patterns, which can be helpful when trying to build more sustainable and healthier habits.

Alcohol, sleep, recovery, and weight

Alcohol can reduce sleep quality, even if it sometimes feels like it helps you fall asleep more easily. Alcohol can disrupt REM sleep, meaning your sleep is less deep and less restorative. Sleep also affects hormones that control hunger and fullness, which can make weight loss harder.

After just a few weeks without alcohol, some people notice improvements in sleep quality. Over time, many experience both better sleep and better recovery.

Reduced risk of disease

In the past, small amounts of alcohol were thought to have possible health benefits. More recent research shows that this relationship is more complex than first believed. Today, there’s no clear scientific evidence of a completely risk-free level of alcohol consumption. From a health perspective, drinking less alcohol generally lowers the risk of disease, as alcohol increases the risk of conditions such as liver disease, cardiovascular disease, and certain types of cancer. For many people, alcohol can also affect the stomach, for example through discomfort or disrupted digestion.

At the same time, most people don’t drink alcohol for health reasons, but because it’s enjoyable, social, and part of spending time with others.

Getting help to stop drinking alcohol

If you feel that your alcohol intake has become hard to control, or that you’re drinking at a level that affects your health, relationships, or everyday life, seeking help can be an important step. Many people find it helpful to get support from friends, family, or a support group with others who want to stop drinking alcohol. This can help with motivation and reduce the feeling of being alone in the change. Asking for help isn’t a failure, but an active choice for better health and wellbeing.

How can Yazen help?

Many people who want to lose weight also feel that they want or need to drink less alcohol. Research shows that modern medical treatment for obesity can not only support weight loss, but may also reduce cravings for alcohol by affecting the brain’s reward system.

At Yazen, medication is combined with medical follow-up and lifestyle support. This can be especially helpful for people who want to lose weight and create more sustainable habits around alcohol at the same time.

Summary

Avoiding alcohol can have several positive effects on both weight and health. Alcohol adds empty calories, can affect appetite and sleep, and places strain on the liver.

Reducing alcohol intake can lower calorie intake and, in some cases, lead to weight loss. Other commonly reported benefits include increased energy, better sleep, and improved recovery. At the same time, it’s important to keep expectations realistic. If you drink a lot of alcohol over many months of the year, a single dry month is likely to have a limited effect. To get the biggest health benefits, alcohol habits usually need to change over time.

Even though results vary depending on lifestyle and habits, drinking less alcohol in the long term can help reduce the risk of several alcohol-related diseases. For those who feel their drinking is hard to control, a short break is often not enough. In these situations, it’s important to seek help and support to make lasting changes to alcohol habits.

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