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How Can I Avoid Over-Eating at a Party?

MIIS Bariatric Nurse Practitioner Kelly Range and quote "My Top 10 Strategies for Not Blowing Your Diet At A Party"

Whether I am working with our medical weight loss or surgical weight loss patients, a common problem is staying on track when attending a party or event that involves food and drinks that don’t fit in with your weight loss plan.

So today, I want to share some realistic ways to enjoy your party while preserving your sanity and staying on track with your weight loss plan. I encourage you to give these strategies a try!  I believe you will find that it may be easier than you think.

Here are ten strategies you can use:

  1. Plan for the events you will be attending. Don’t go hungry. You will be less tempted to indulge in all the foods at the event if you are not starving when you arrive.
  2. If possible, bring a food item that you find delicious and that fits into your meal plan.  This way, you know you will have at least one great thing to keep you on track.
  3. Assess the food table before making selections. Select your quality protein options first, along with healthy vegetables.
  4. Plan on picking only one or two special food items. Permitting yourself to sample one or two foods won’t set you up for feeling deprived.
  5. Keep your alcohol consumption to a minimum. Alcohol often leads to poor choices, and you don’t want to have regrets the next day. Try drinking a glass of water with a twist of lemon or lime in a fancier glass.
  6. Hold your drink in your dominant hand. You may be less tempted to pick at the appetizer table.
  7. Talk to your friends away from the food area. It is hard to eat while you are talking.
  8. Focus on the conversation and engaging with others instead of food.
  9. Integrate exercise before you attend the party. You will be proud of your efforts and less likely to try to sabotage yourself.
  10. Beware of others who intentionally or unintentionally try to encourage you to veer away from your plan. Limit your time with anyone with this tendency, and when you are around them, let them know how excited you are about your healthier way of life and ask them to support you in your efforts.
  11. Bonus: Find a buddy working on losing weight and improving their health. They may need some added accountability too!

Whether you have found your family or friends undermining your efforts at weight loss or letting others run your agenda, you are ultimately responsible for the changes you want to make. From sabotaging events to self-destructive thoughts, you need to acknowledge them and then act to minimize their influence and thwart your positive efforts to reach your goals.

Most importantly, do not beat yourself up if you do happen to overindulge. Bouncing back from overindulgence with renewed focus and effort in the days and weeks after is essential. Please rely on your support system and our office to get you back on track.

If you are struggling or need help losing weight, please get in touch with us.  We are ready to help you live your desired and deserved healthy lives. Get started today.

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