30 days of no alcohol: Dry January Challenge

4 glasses of win

New year. New you. New challenge. 30 days of no alcohol and the Dry January challenge.

What is the dry January Challenge?

Dry January is a popular health and wellness challenge where individuals commit to abstaining from alcohol for the entire month of January.

The idea is to start the new year with a period of alcohol abstinence, providing a reset for both physical and mental well-being.

Dry January is often used as an opportunity to reevaluate the relationship with alcohol, establish healthier habits, and experience the potential benefits of reducing or eliminating alcohol consumption.

  • beer
  • wine
  • spirits
  • any other drinks containing alcohol.

The challenge encourages reflection and awareness. You’re encouraged to reflect on your drinking habits, consider the impact of alcohol on your health, and develop a heightened awareness of the role of alcohol in your lives.

  • The things you enjoy about it
  • The things you don’t enjoy about it

Many individuals take part in Dry January as part of a larger community or group. This communal aspect provides support, encouragement, and a sense of shared commitment among participants.

You may set personal goals for the month, such as engaging in more physical activity, trying new alcohol-free beverages, or developing alternative coping mechanisms for stress or relaxation.

Dry January is a specific challenge for January. However, some choose to extend their alcohol-free period beyond that month.

At the end of the month, I’d encourage you to ask yourself the following.

  • What did I like about this challenge?
  • What did I not like about it?
  • Are there any adjustments I’d like to make moving into the next month?

How much weight will I lose if I stop drinking alcohol for a month?

The rate you lose weight will always vary from person to person.

The amount of weight you might lose by quitting alcohol for a month will depend on several factors. These factors include your current alcohol consumption, overall diet, physical activity level, metabolism, and individual differences in how your body responds to changes.

Alcohol itself contains calories, and cutting it out of your diet can lead to a reduction in overall calorie intake. Additionally, alcohol can influence food choices and eating behaviors, so eliminating it may have indirect effects on your diet.

calories in alcohol

On average, a standard drink (containing about 14 grams of pure alcohol) provides approximately 100-150 calories. If you consume multiple drinks regularly, eliminating those calories can contribute to weight loss.

Will I lose my belly fat if I quit drinking?


Losing belly fat happens when you create a consistent calorie deficit over time. Alcoholic beverages, especially those high in sugar and calories, can contribute to overall caloric intake. When you quit drinking, you eliminate those extra calories, which can create a caloric deficit and contribute to weight loss, including fat loss. However, if you quit drinking and are not in a caloric deficit you will not lose body fat.

One way reducing alcohol intake could help you is by improving food choices. Alcohol consumption is often associated with poor food choices, especially high-calorie meals and snacks.

I mean, who wants to eat chicken and broccoli when you’re buzzed? Drunk nachos anyone?

When you stop drinking, you may find yourself making healthier food choices, which can impact overall body fat, including belly fat.

Consuming less alcohol could also reduce bloating. Alcohol can cause bloating and water retention, particularly in the abdominal area. Quitting alcohol can lead to a reduction in bloating, making the stomach appear flatter.

You may notice that your physical activity increases if you reduce alcohol consumption. This can contribute to the calorie deficit needed for weight loss by increasing the calories used each day.

Some individuals find they have more energy and motivation to exercise when they’re not consuming alcohol regularly.

If you’re looking to lose belly fat and improve your overall health, reducing alcohol can be a positive step, but it should be part of a comprehensive approach that includes a balanced diet, regular physical activity, and other healthy lifestyle choices.

Does your metabolism speed up when you stop drinking alcohol?

You can’t really, “boost” your metabolism. Your resting metabolic rate is unique to you, and it’s dictated by things like age, sex, height, muscle mass, etc… This is something you can not change.

Quitting alcohol can potentially have an impact on metabolism but will not speed it up. The relationship is complex and influenced by various factors.

Alcoholic beverages, especially those with higher alcohol content, can contribute a significant number of calories to your daily intake. When you stop drinking, you eliminate those extra calories, which can create a caloric deficit. This, in turn, can contribute to weight loss and potentially an increase in metabolic efficiency.

Chronic alcohol consumption can interfere with nutrient absorption in the digestive system. When you quit drinking, your body may better absorb essential nutrients, which can positively influence overall metabolism.

Alcohol can disrupt hormonal balance in the body, affecting hormones related to appetite and metabolism. By quitting alcohol, you may allow your hormonal balance to normalize, potentially leading to improvements in metabolism.

As mentioned earlier, some individuals find that they have more energy and motivation to engage in physical activity when they’re not consuming alcohol regularly. Regular exercise can increase your NEAT and contribute to overall metabolic health.

What can I replace alcohol with?

Tons of options here. Unfortunately not quite as fun as the real stuff… LOLZ

Non-Alcoholic Beverages:

  • Mocktails: Create non-alcoholic versions of your favorite cocktails using ingredients like fresh fruit juices, soda water, and garnishes.
  • Virgin Mary: A non-alcoholic version of the classic Bloody Mary made with tomato juice, spices, and garnishes.
  • Sparkling Water: Flavored or plain sparkling water can be a refreshing and satisfying substitute for alcoholic beverages.

Herbal Teas:

  • Chamomile Tea: Known for its calming properties, chamomile tea can be a soothing choice.
  • Peppermint Tea: Refreshing and caffeine-free, peppermint tea can be a good alternative to alcoholic beverages.

Seltzer or Club Soda:

  • Mix these with a splash of fruit juice and a wedge of lime or lemon for a simple and refreshing drink.

Mock Beers and Wines:

  • Non-alcoholic or alcohol-free beer and wine options are available and can provide a similar experience without the alcohol content.

Iced Tea or Coffee:

  • Enjoy unsweetened iced tea or coffee as a flavorful and low-calorie option.

Coconut Water:

  • Naturally sweet and hydrating, coconut water is a great alternative to sugary drinks.

Herbal Infusions:

  • Create your herbal infusions by combining herbs like basil, mint, or rosemary with water for a flavorful and aromatic beverage.

Mindful Drinking:

  • Instead of focusing on replacing alcohol, consider adopting a mindful drinking approach. Choose quality over quantity, savoring and enjoying the flavors of your chosen beverage.
  • Usually, have 2 drinks? How about 1 and have a big ass glass of water after.

Let me just cap this off by saying my favorite drinks are Poppi and Ollipop

Is dry January good for you?

I think we can all agree that enjoying a drink here and there isn’t an issue. We can also agree that it’s in our best interest to reduce it as much as possible.

When you do reduce your alcohol intake you may notice some improvements in the following areas.

Improved Sleep: Alcohol can interfere with sleep patterns, and by abstaining from it, individuals often report better sleep quality and more restful nights.

Increased Energy Levels: Alcohol is a depressant, and cutting it out may result in increased energy levels and improved overall mood.

Weight Loss: Alcoholic beverages, especially those high in calories and sugar, can contribute to weight gain. Abstaining from alcohol can lead to caloric reduction and potential weight loss.

Better Hydration: Alcohol is dehydrating, and avoiding it can contribute to improved hydration levels, benefiting skin health and overall well-being.

Liver Health: Giving the liver a break from processing alcohol allows it to recover and function more efficiently. This can contribute to improved liver health.

Mental Clarity: Alcohol can impair cognitive function, and abstaining may result in increased mental clarity and improved concentration.

Financial Savings: Cutting out alcohol for a month can lead to financial savings. Participants may choose to redirect funds usually spent on alcohol toward other activities or treats.

Reassessment of Habits: Dry January provides an opportunity for individuals to reassess their relationship with alcohol, identify potential triggers, and develop healthier habits.

Sense of Achievement: Completing the challenge can instill a sense of achievement and boost self-esteem. It may also encourage individuals to make more mindful choices regarding alcohol consumption in the future.

If these sound like potential benefits to you a Dry January challenge could be a good fit.

Who should not do the dry January challenge?

Dry January might not be the right fit for everyone. 

Those with alcohol dependency: For individuals with significant alcohol dependence, suddenly stopping can be incredibly dangerous. The withdrawal process can be intense and unpredictable, potentially leading to rapid heartbeat, increased seizure risk, and even hallucinations. Instead of attempting cold turkey, seeking professional medical support for a gradual and safe detoxification is crucial.

If you have a history of seizures: As previously mentioned, alcohol withdrawal can dramatically increase seizure potential by overstimulating the central nervous system. This risk becomes even more critical for individuals prone to seizures. In such cases, seeking medical guidance for a controlled and supervised withdrawal process is crucial to prevent potentially dangerous complications.

I highly recommend speaking with your doctor before staring the challenge.

What happens to my liver during dry January?

Dry January can have positive effects on the liver as the organ gets a break from processing alcohol.

Reduced Inflammation: Chronic alcohol consumption can lead to inflammation in the liver. Abstaining from alcohol allows the liver to recover, and inflammation may decrease during this period.

Improved Liver Function: The liver has remarkable regenerative abilities. By avoiding the constant challenge of processing alcohol, liver function can improve. This includes better processing of nutrients and metabolic functions.

Decreased Fat Accumulation: Excessive alcohol consumption can lead to the accumulation of fat in the liver, a condition known as fatty liver disease. Cutting out alcohol, even temporarily, may contribute to a reduction in fat accumulation in the liver.

Enhanced Detoxification: The liver plays a crucial role in detoxifying the body. When alcohol is removed from the system, the liver can focus on processing other toxins and waste products, contributing to improved detoxification.

Lower Risk of Liver Disease: Prolonged and excessive alcohol intake is a risk factor for liver diseases such as cirrhosis. By abstaining from alcohol, individuals can lower their risk of developing alcohol-related liver diseases.

Normalization of Enzyme Levels: Elevated liver enzymes, which can indicate liver damage, often decrease when alcohol consumption is reduced or eliminated. Blood tests conducted after Dry January may show improved liver enzyme levels.

I am by no means a liver expert. Having a conversation with your doctor or a Hepatologist may be more helpful.

Why am I gaining weight during dry January?

Weight gain during Dry January can be influenced by various factors. While many people experience weight loss or weight maintenance during this period due to the elimination of alcohol calories and potential changes in lifestyle, individual responses can vary.

Dietary Changes: If you replace alcohol with more eating and high-calorie food choices, you may still consume excess calories, leading to weight gain.

Reduced Physical Activity: If you were previously more active during social activities that involved alcohol, the change in routine during Dry January might result in reduced physical activity.

Stress or Emotional Factors: For some people, alcohol serves as a coping mechanism for stress or emotional issues. If alcohol is removed without finding alternative coping strategies, stress-related eating may occur, leading to weight gain.

Fluid Retention: Changes in diet or lifestyle, including the elimination of alcohol, can sometimes affect fluid balance in the body. Temporary water retention can contribute to perceived weight gain.

If you’re concerned about weight gain during Dry January, consider the following:

  • Monitor Your Diet: Pay attention to your food choices and ensure a balanced and nutritious diet. Focus on whole foods, fruits, vegetables, and lean proteins. I recommend tracking. Or alternatives to tracking.
  • Stay Hydrated: Drink plenty of water, as adequate hydration can support overall health and may help manage hunger.
  • Incorporate Physical Activity: Include regular physical activity in your routine. This can be especially important if your previous social activities involved movement or exercise.
  • Mindful Eating: Be mindful of portion sizes and listen to your body’s hunger and fullness cues.
  • Explore Alternative Coping Mechanisms: If stress or emotions are influencing your eating habits, explore alternative coping mechanisms such as mindfulness, meditation, or engaging in activities you enjoy.

What are some ways to start a dry January challenge?

Starting the Dry January challenge involves planning, setting goals, and creating a supportive environment. Here are some steps to help you kick off the challenge:

Set Clear Goals:

  • Define your goals for Dry January. Whether it’s to improve health, reset habits, save money, or simply take a break from alcohol, having clear objectives will help keep you motivated.

Clear Out Alcohol:

  • Remove any alcohol from your home to minimize temptation. This includes checking your refrigerator, cabinets, and any other places where you might have alcoholic beverages.

Explore Non-Alcoholic Alternatives:

  • Stock up on non-alcoholic beverages that you enjoy. This could include herbal teas, sparkling water, mocktails, and alcohol-free beers or wines. Having appealing alternatives can make the transition easier.

Plan Social Activities:

  • Plan social activities that don’t revolve around alcohol. Whether it’s trying new restaurants, engaging in outdoor activities, or attending fitness classes, having alternative plans will help you stay social without alcohol.

Find a Buddy/Group:

  • Consider participating in Dry January with a friend or family member. Having a buddy to share the experience with can provide support, and motivation, and make the challenge more enjoyable.

Create a Routine:

  • Establish a daily routine that doesn’t involve alcohol. This might include incorporating new habits like exercise, meditation, or reading. Creating a positive routine can help fill the time you would have spent on alcohol-related activities.

Track Your Progress:

  • Keep a journal or use a tracking app to monitor your progress. Record how you feel physically and emotionally, any changes you notice, and any challenges you overcome. This can serve as a motivating tool.

Reward Yourself:

  • Plan a reward for yourself at the end of Dry January. It could be a small treat, a relaxing activity, or anything that feels like a celebration of your accomplishment.

Are you doing a Dry January challenge? Let me know by sending me a message.


Photo by Maksym Kaharlytskyi on Unsplash