Anyone else get a mild case of anxiety before heading to a BBQ or vacation without your normal health standards? I’m not talking about germs here, but the fear of fewer nutrition options to support a healthy lifestyle. After working hard to make good choices at home and eating my own food, I can’t help but wonder: What if my friends don’t eat like I eat?! What if there are temptations I can’t refuse? What if I gain 10lbs in one sitting?!!!
Ok, maybe these thoughts aren’t always rational, but I know from talking to friends and clients that parties are always a concern for those trying to lose weight, or even maintain weight loss. Something about the lack of control and desire to appease our friends’ feelings makes us wonder if we will be able to enjoy ourselves without completely uprooting our nutrition. It’s a normal feeling, and truthfully, recognizing the potential obstacles is a positive step forward in good mindset disciplines!
Here’s some ways to survive these situations with friends, without sacrificing your waistline.
- Be the host! If you are the one making the meal, you get to control the nutritional value of the food! If you like to cook and you have the means to handle a group meal, this is probably the best way to stay on track. You don’t have to worry about declining the mac and cheese or french bread, if they aren’t on the table! BBQ some tasty chicken and steak, make a big ol’ salad and some plant-based sides, and let everyone thank you for keeping them healthy. What about dessert, you ask? Popsicles or s’mores are easy please-everyone options that won’t spike your calories and will keep the summer theme strong.
- Ask the host what’s for dinner OR what you can bring! If you know the person hosting, you can easily ask what they are making to determine what your potential temptations will be. Burgers and dogs on the menu? Go bun-less to save a bunch of calories and sugar. Chips and guacamole staring you in the face? Grab a small plate, portion out a serving, and avoid standing or sitting right next to the bowl. Offering to contribute a side or salad is a good way to gather some control of your meal as well. It’s ok to be the person who brings the veggie tray, I promise. Once you know what’s going to be there, it will be easier to mentally plan what you can indulge in and what’s not worth it.
- Drinks….choose wisely. If you are someone who drinks your calories and drinks socially, this could be the hard part for you. The first thing to do is recognize that every drink is 100-200 calories. So, if you are going to have more than 2, decide what you will sacrifice on the food to keep things in balance. For me, it’s usually the bread or pasta salad that I omit, knowing that I’m going to have some wine. Choosing your drinks wisely will help as well. Vodka seltzers are much lower in cals and sugar than most beers or wine. You can save yourself some sugar bloating by offering to bring a box of High Noons or Truly’s. No matter what, try to drink one bottle of water between every adult beverage to stay hydrated and keep yourself full.
- Avoid wearing loose clothing. This is a weird one and has everything to do with mindfulness. If you wear loose clothes, you will be more likely to indulge because you’ll feel less exposed and less aware of your body’s reaction to what you are eating. If you wear that tank that fits like a glove, or maybe your skinny jeans that you can finally get into again, you’ll be more in tune with how you FEEL and aware of the hard work you have put in to get/stay in shape. You might think twice about grabbing a handful of chips or a cupcake when your outfit isn’t forgiving in the waistline.
- Participate in games or activities! Staying occupied during a party will help keep your mind and body focused on something else besides the food. Start a corn-hole tournament, play catch with the kids, or maybe jump on the trampoline. If the host doesn’t have any activities set out, ask if you can bring a game or invite your friends to play Heads Up on your smart phone! (It’s a fun charades game created by Ellen, highly recommended for a good laugh.) The art of distraction can be surprisingly effective.
The common denominator here is preparation. This age-old saying is appropriate here: “Fail to plan and plan to fail.” Make YOUR health and YOUR goals a top priority and don’t fall prey to pressure from your friends to overindulge. Think about how you are going to FEEL after the party if you eat or drink too much, and let the desire to feel better be your incentive to make wise choices.
steeltemple.fitness 
Sounds like you’re talking about one of my famous bbqs! Anyway, also during the COVID area, it’s recommended that folks bring their own food to a (socially distanced) get-together. A weird situation but a plus in the sense that guests can eat exactly what they want to and not feel left out. Stay safe everyone!
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