1. Find a solid reason for drinking less

1. 给自己一个少喝酒的理由

Most of us know that alcohol is related to health problems, including liver disease, diabetes¹ and heart disease, but we tend to assume they won't affect us. So, if those risks don't persuade you to stop, find something that will - such as the effect of booze on your face: alcohol dehydrates the skin, causes your face to look bloated and puffy, and some believe the toxins² in alcohol contribute to cellulite. A pint³ of beer can contain the same amount of calories as a slice of pizza, so if you want to lose weight, start there.

我们大多数人都知道喝酒与健康问题有关，包括肝病、糖尿病和心脏病，但我们往往会自我安慰：我们不会受酒精影响的。所以，如果这些患病风险无法说服你不喝酒，那就找出其它让你不再喝酒的理由--比如：喝酒对面部的影响：酒精使肌肤脱水、你的脸看上去很浮肿，有些人认为酒精中的毒素会导致脂肪堆积。一品脱啤酒含有的热量相当于一块披萨所含的热量，所以如果你想减肥，就从减少饮酒开始吧。

2. Think about why you drink so much

2. 想想自己为什么会喝这么多

Maybe you are relying too much on alcohol because of an underlying⁴ problem that you are not facing. Cutting back gives you a chance to see how much you are depending on the booze, and how much better you feel without it.

也许是因为你没有勇气面对潜在的问题，所以你才会十分依赖酒精。减少饮酒量也让你有机会看到你对酒精的依赖程度，以及不喝酒时你所呈现的良好状态。

3. Find someone to do it with you

3. 找个人一起戒酒

The fact that loads of people have signed up to Go Sober for October could help you to stay on track. Talking to someone else about your plans to cut down or stop drinking altogether - or, better still, getting them to join you - will help you stick to your plans. And tell everyone on Twitter, if you must.

很多人参加了'10月戒酒'（Go Sober for October）活动，这一事实或能帮你走上正轨。和其他人聊聊你减少饮酒量或戒酒的计划--更棒的是--让他们加入--这能帮助你坚持自己的计划。如若必要，请在推特上宣布你的计划。

4. Avoid temptation

4. 避免诱惑

Spend as much time as you can exercising when you would ordinarily be drinking - you will soon realise how much booze affects your body when you discover what it is capable of without it. If you are going out, why not offer to drive others home? You will be forced to stick to non-alcoholic drinks, everyone will love you.

把平常喝酒的时间都花在锻炼上--很快你就会发现喝酒对身体带来的'不良'影响，以及不喝酒时身体所呈现的良好状态。如果你要出门，为什么不向别人提出送他们回家的建议呢？如此，你就只能喝不含酒精的饮料了，而且每个人都会很感激你。

5. Reward yourself

5. 奖励自己

If the rewards of better sleep, increased energy, and looking slightly less rough are not enough to persuade you to stay the course, put aside the money you would spend on booze and use it to buy something you really want.

如果更好的睡眠、精力更充沛、看起来不糙等奖励还不足以说服你坚持下去，那就把原本用于买酒的钱存起来，购买你真正想要的东西。