1. Keep track of the alcohol units you’re drinking

The government advises that both men and women as safest not to regularly dink more than 14 units per week. That’s equivalent to six pints of average strength lager (4% ABV) or six 175ml glasses of wine (12% ABV). ‘Regularly’ means drinking every day or most days of the week.

If you chose to drink as much as 14 units per week you are advised not to ‘save up’ you units but spread them out evenly over the week.

Using our Unit and Calorie Calculator will make the calculations easier or you can download our free Drinkaware: Track and Calculate Units app to track your drinking over time.  

2. Know what you’re buying

A really easy way of cutting down on alcohol if you’re a wine drinker is to buy small (125ml) glasses for the house rather than the large 250ml ones. You’re more likely to spread one 750ml bottle over a few days if you’re not unwittingly pouring a third of it into one cavernous 250ml glass. 

3. Home measures

It’s worth buying an alcohol measure for when you next pour yourself a spirits-based drink at home. There will be no more guess work involved and you’ll be able to keep track of how much you’re drinking. Getting your measures spot on will also ensure your favourite drinks taste exactly as they do when you order them at the bar. Try ordering your free Unit Measure Cup.  

4. Dinner only drinking

Instead of opening your whole evening up to drinking, why not just allocate dinner as the time you enjoy a drink? This gives you a leisurely period of time to have a glass of wine or beer, which can then be followed up nicely with a healthy dessert or hot drink to accompany the evening’s TV! Read more on dinner only drinking.

5. Get inventive with your wine

You might not see any harm in polishing off the last part of the bottle of wine you’ve been drinking, but in reality it could be what sends you over the daily unit guidelines. It’s a myth that wine doesn’t keep overnight, you just need a good bottle stop. It’s also surprising the amount of things you can do with leftover wine in the kitchen from freezing it for cooking to using older wine for vinaigrette. Read more on cooking with left-over wine.

Cut back, eat right and get active 

If you're looking for other ways to improve your all-round health then try these free apps from Public Health England:

ONE YOU Active 10

Exercise made easy. An app that helps to get you off the sofa with just 10 minutes of brisk walking a day. Set goals and track your progress. Simple!

Try the app

ONE YOU Easy Meals

If you find yourself short of inspiration for how to make nutritious meals then this app is for you. Quick, simple and most importantly healthy recipes straight to your smart phone.

Try the app