Here’s how to give up drinking - and succeed - by founder of One Year No Beer

It’s key to remember that when you give up drinking, you aren’t really giving up anything, says the founder of One Year No Beer – a challenge to stay ‘dry’ for an entire year.

Former professional footballer Andy Ramage started One Year No Beer after getting tired of heavy drinking with clients in his City job.

Ramage says that 25,000 people in 200 countries have now completed the challenge – and he’s now co-written a book, The 28-Day Alcohol-Free Challenge.

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Ramage says that ‘Dry January’ is an ideal way to get to grips with the idea of cutting out alcohol – he recommends going on to a 90-day challenge if you’re feeling good.

Ramage says that he hopes to make giving up drinking ‘aspirational’.

‘It’s all about having a mindset shift,’ says Ramage. ‘There’s nothing to give up, and everything to gain.’

Ramage says that drinkers tend to face a ‘danger period’ at around the two- to three-week mark, simply because they’re feeling so good from giving up drinking.

He says that out of the thousands who’ve completed the One Year No Beer challenge, 85% continue to live without booze.

‘We want to lower the bar for people with this book,’ says Ramage, ‘We really hold people’s hands through the process with lots of tips and tricks.’

Here’s some of Ramage’s top tips on how to make it through a month without alcohol – and perhaps even longer.

Embrace it

Ramage says, ‘You can have the mindset of locking yourself away, and cancelling the social calendar for Dry January – or you can embrace it.

‘When you give up drinking you feel great and get your energy back. Don’t lock yourself away, go out, try alcohol-free alternatives, and a new, vibrant lifestyle.’

Take out the ringleaders

Everyone has one boozing buddy who will make giving up drinking a problem, says Ramage – so it’s key to neutralise them first.

Ramage says, ‘Just give them a ring, tell them all your reasons why you want to give up, and ask for their help.

‘Then watch the rest follow them.’

Change your routine

Ramage says that it’s key not to swap one bad habit for another, and simply find yourself scoffing lots of sweet food or drinks instead of drinking.

Ramage says, ‘It’s all about breaking out of a habit loop. Why not give up drinking, and swap it for something completely different: like running.’

Plan your attack

Many people fail at giving up drinking simply because of poor planning, says Ramage.

‘Know exactly what you’re going to drink beforehand,’ says Ramage. ‘Whether that’s a soft drink, or a decoy drink which looks like a gin and tonic (but isn’t).

‘Don’t fall into the trap of being at the bar, and not knowing what you want. That’s exactly when old habits will take over.’

Focus on why you’re doing it

Ramage says, ‘In the book, we address the question of, ‘Why are you here?’ on Day One.

‘Think about why you’re doing it: to lose weight? What else? Build up a powerful story as to why you’re doing it. It’s all about a mindset shift.’

Use mindfulness

Ramage says that mindfulness techniques can offer a powerful boost for people hoping to give up alcohol.

‘It’s backed by science,’ Ramage says, ‘There’s a ton of research showing that mindfulness is one of the best ways to deal with the cravings.’

The 28 Day Alcohol Free Challenge by Andy Ramage and Ruari Fairbairns is published on December 27.