The truth about Dry January: Weight loss, health benefits & drawbacks

Medically reviewed by: Kristin Baier, MD

While Dry January encourages participants to examine their relationship with alcohol, is one month of abstinence enough to make a lasting impact? 

While one month without alcohol can jumpstart healthier habits, the benefits of reducing alcohol consumption are cumulative and extend far beyond 30 days. Improved sleep, better weight control, increased energy, reduced cancer risk, and decreased inflammation are just a few of the changes that often deepen over time. 

Plus, a longer break (or a long-term reduction) allows you to fully understand how alcohol has been affecting your metabolism, cravings, emotional health, and overall well-being. By moving past the limitations of a single-month challenge, you can unlock even greater, long-term rewards for your health and lifestyle.

In other words, don’t restrict your break from alcohol to January. Whether it’s a Dry February, a sober spring, or a mindful reset any time of the year, taking a step back from alcohol—and rethinking your relationship with it—can deliver profound benefits for your physical and emotional health.

Let’s explore the science and see how Calibrate offers a balanced, sustainable approach.

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How Dry January began

Every January, millions of people around the world take a break from alcohol to reset their health and reevaluate their drinking habits. This practice, known as “Dry January,” officially launched in 2013 under the U.K.-based charity Alcohol Change UK—but its roots trace back to 1942, when Finland introduced a similar initiative as part of its wartime efforts against the Soviet Union.

Since its official inception, Dry January has grown into a global movement. In 2023, at least 175,000 people signed up for the challenge on the Alcohol Change UK website, and more than 15% of U.S. adults—roughly 260 million Americans—pledged to take part. 

The campaign emerged during a period of increasing alcohol consumption, with drinking rising by 70% worldwide between 1990 and 2017. These staggering numbers have fueled concern about alcohol’s impact on public health, particularly as it has been classified as a Group 1 carcinogen—the highest risk category, which also includes asbestos, radiation, and tobacco—by the World Health Organization (WHO).

But how bad is alcohol for you, really? And is a one-month break enough to make a real difference? Let’s take a closer look.

Why a one-month Dry January isn’t enough

While Dry January is a powerful way to reset your habits, it’s important to recognize that lasting health improvements require consistency and long-term behavior change. One of the major pitfalls of a temporary, all-or-nothing challenge is the risk of falling into a binge-purge cycle.

For many, the intense focus on cutting out alcohol entirely for one month creates a sense of deprivation that can backfire. This phenomenon—often called “sopping wet February”—describes what happens when people return to their old drinking habits with a vengeance after the challenge ends.

This binge-purge cycle stems from the restrictive nature of abstinence-based challenges. When we label alcohol as “off-limits,” we often create a heightened sense of focus around it. This is a psychological phenomenon known as reactance, where we desire something more simply because it’s forbidden. 

The result? As soon as the restriction is lifted, many people rush to indulge in what they’ve been denying themselves, undoing the progress they’ve made. This is exactly why Calibrate does not believe in labeling certain foods as strictly “off-limits” as part of our Metabolic Reset program—instead, we embrace sustainable habits and progress over perfection. 

Learn more about Calibrate’s food philosophy. 

Mindset is key to moderation

The pattern can also lead to feelings of guilt or failure. If you view Dry January as a pass/fail challenge, even one slip-up—like having a drink at a social event—can feel like a reason to give up entirely. This kind of all-or-nothing thinking can be demotivating and undermine your long-term goals.

Ultimately, your health isn’t determined by what you do for a single month—it’s shaped by the habits you practice over the course of a year, and even a lifetime. 

The beauty of a year-round approach to alcohol is its flexibility. You don’t need to wait until January to reflect on your habits or reset your drinking patterns. Taking a break in any month—or simply limiting your intake to two servings per week—can deliver meaningful health benefits without the pressure of a temporary challenge.

Mindfulness also plays a key role. Instead of focusing on what you’re giving up, consider what you’re gaining by cutting back on alcohol. Perhaps it’s clearer skin, more energy, reduced spending, or better focus at work. Shifting your mindset from deprivation to empowerment can make it easier to sustain healthier habits for the long term.

The impact of alcohol on your body

Alcohol has long been intertwined with social, cultural, and culinary traditions. A celebratory toast, a relaxing glass of wine with dinner, or a cocktail with friends: these moments bring enjoyment and connection, which shouldn’t be overlooked. 

However, alcohol is also a toxin that disrupts your body’s metabolic and hormonal processes, often with consequences for your weight and overall health. Societal acceptance of alcohol makes it easy to ignore some of these consequences—but in this case, ignorance is not bliss. 

Alcohol and metabolism

When you drink alcohol, your body prioritizes metabolizing it over other nutrients, such as carbohydrates, fats, and proteins. This temporarily halts fat-burning, contributing to weight gain over time. 

Alcohol is also calorie-dense, and, oftentimes, high in fast-digesting carbohydrates with very little nutritive value (in other words, containing little to no protein, fiber, or healthy fats). A single drink can add anywhere from 100 to 300 calories, depending on its type and size, and those calories are typically consumed in addition to regular meals, not in place of them.

While calories themselves are not a source of evil, the 100-300 calories in alcohol don’t fuel your body the same way they would if consumed as a light meal or whole-food snack. Instead, they’re likely to spike your blood sugar at the detriment of your metabolic health.

Alcohol and appetite

Alcohol affects hunger hormones like leptin and GLP-1 (a natural hormone your body produces to signal fullness), making it harder to feel satisfied after eating. This can lead to overeating or impulsive food choices—like late-night pizza orders or an extra serving of dessert. 

The more you drink, the more likely you are to consume excess calories from food and drinks combined.

The hidden risks of regular drinking

In addition to its effects on weight and metabolism, alcohol contributes to a wide range of health risks, including:

• Disrupted sleep: Alcohol interferes with your sleep cycle, leading to lighter, less restorative rest. Sufficient high-quality sleep has been proven critical for weight loss and metabolic health. 
• Inflammation: Regular alcohol consumption increases inflammation in the gut and throughout the body, contributing to issues like digestive discomfort, neuroinflammation, and joint pain.
• Increased cancer risk: The World Health Organization classifies alcohol as a Group 1 carcinogen, the highest risk category, which also includes asbestos and tobacco.

Dry January: The benefits of taking a break from alcohol

If you’ve ever participated in Dry January, you’ve likely noticed some immediate benefits of abstaining from alcohol, even if it was just for a few weeks.

1. Better sleep: While alcohol might make you feel drowsy, it disrupts the deeper stages of sleep, leading to poor-quality rest. Cutting alcohol allows your sleep cycle to normalize, resulting in more restorative sleep and improved energy.
2. Improved weight control: Without alcohol’s empty calories and its appetite-stimulating effects, many people find it easier to maintain a calorie deficit and lose weight during Dry January.
3. More energy and focus: Abstaining from alcohol can help rebalance neurotransmitters in the brain, leaving you feeling sharper and more energized.
4. Healthier skin: Alcohol dehydrates your skin and can worsen inflammatory conditions like acne or psoriasis. Taking a break often results in clearer, more radiant skin.
5. Emotional health reset: Alcohol affects the brain’s reward system, and a break gives you a chance to rewire how you relax, find joy, and connect with others—without relying on a drink.

A mindful, year-round approach with Calibrate

At Calibrate, we understand that alcohol can be part of a balanced lifestyle—but only when consumed in moderation. Our approach is rooted in evidence-based guidelines and emphasizes the importance of informed decision-making when it comes to alcohol.

Our recommendation: No more than two servings of alcohol per week

The latest Calibrate guidance is to limit alcohol intake to no more than two servings per week. This reflects alcohol’s impact on metabolic health, appetite regulation, and decision-making. 

By keeping your consumption low, you’ll minimize the negative effects on your metabolism while still allowing room for the occasional choice  that aligns with your social and personal priorities.

Making metabolically healthy alcohol choices

If you choose to drink, here are some tips to make more mindful decisions:

• Eat before drinking: Alcohol is considered a fast-digesting carbohydrate; Calibrate recommends that anytime you consume a fast-digesting carb or added sugar, do so alongside some food containing protein, fiber, or a healthy fat to blunt the blood sugar spike (think: charcuterie board with sliced veggies, hummus, multi-seed crackers, and some walnuts or almonds).
• Choose lower-calorie options: Clear spirits (like vodka, gin, or tequila) with soda water and a squeeze of lime are great choices. Dry wines (like sauvignon blanc or cabernet sauvignon) are also lower in sugar compared to sweeter options.
• Avoid sugary mixers: Steer clear of cocktails heavy on syrups, sugary fruit juices, or tonic water. Instead, use soda water, fresh-squeezed citrus, or a splash of juice for flavor.
• Stick to standard servings: Measure out your drinks to avoid oversized portions. A standard serving is 5 ounces of wine, 12 ounces of beer, or 1.5 ounces of liquor. 
• Mix in a mocktail: Alternating alcohol and sips of water is a great habit to cultivate—but if you want to keep your tastebuds entertained, try mixing in a mocktail. Stir up a virgin spicy margarita with some flavored seltzer, fresh lime juice, and a jalapeño slice, or try a faux caiparinha with coconut water, muddled lime, and a splash of club soda on top. Just be mindful of keeping high-sugar fruit juices to a teaspoon or two. 

Support for sustainable habits

The Calibrate Metabolic Reset program is designed to help you build a healthier, more balanced lifestyle—weight loss included.

With the support of prescription GLP-1 medications like Wegovy® (semaglutide) or Zepbound® (tirzepatide), paired with one-on-one accountability coaching, you’ll have the tools to manage cravings, regulate your appetite, and develop lasting habits, including improving your relationship with alcohol.

Rethink your relationship with alcohol—any time of year

Whether it’s January or July, it’s never a bad time to take a closer look at how alcohol fits into your life. By breaking free from the all-or-nothing mindset of Dry January and focusing on moderation and mindfulness, you can make meaningful changes that last well beyond a single month.

Calibrate’s comprehensive program empowers you to take control of your health with sustainable strategies that fit into your lifestyle. From limiting alcohol to balancing your meals and improving your emotional health, our science-backed approach helps you achieve and maintain your goals—not just in January, but all year long.

Ready to get started? Explore how Calibrate can help you rethink your habits and build a healthier relationship with alcohol, food, and more. 

Sources

Bensley, L. S., & Wu, R. (1991). The role of psychological reactance in drinking following alcohol prevention messages. Journal of Applied Social Psychology, 21(13), 1111–1124. https://doi.org/10.1111/j.1559-1816.1991.tb00461.x 

Burga, S. (2024, January 4). The origins of Dry January. Time Magazine. https://time.com/6552262/dry-january-origins-alcohol-drinking/

Kase, C. A., Piers, A. D., Schaumberg, K., Forman, E. M., & Butryn, M. L. (2016). The relationship of alcohol use to weight loss in the context of behavioral weight loss treatment. Appetite, 99, 238–244. https://doi.org/10.1016/j.appet.2016.01.014

Segarra, M., Schneider, C. M., & Gharib, M. (2024, December 28). Curious about Dry January? What to expect — and how it works. NPR. https://www.npr.org/2024/12/28/g-s1-38633/curious-about-dry-january-what-to-expect-how-it-works

World Health Organization. (2022, December 28). No level of alcohol consumption is safe for our health. WHO Newsroom. https://www.who.int/europe/news-room/04-01-2023-no-level-of-alcohol-consumption-is-safe-for-our-health