Even years after overcoming binge eating and food guilt, I still have to take caution with my eating habits in social situations. I find it much easier to consume too much food or eat just for the sake of eating in such occasions. Potlucks with their array of delicious food. Dinners out with friends. Parties with buffets of treats and goodies. To this day, I have to remind myself of a few things before partaking. I never feel guilty if I do eat more than needed, but its always nice to have a game plan and leave a night satisfied and comfortable. Wouldn’t you agree? So tonight, while at my friend’s rehearsal dinner (which is buffet style), I will incorporate the following practices that never fail me.
Scan first. Take a look at each plate served to you in a sit-down meal or assess the variety in a buffet before serving yourself. Eat only the things you most enjoy. In a buffet, I always pick out the top 5 things I want to eat and 2 to 3 of the most delicious looking desserts I want to sample. In a sit down meal I won’t finish each plate unless I love every bite. Plus, I always know I want dessert so I will try to eat less overall of the main meal.
Portion check. I plate up a smaller serving of each item I choose so I can get a taste of each, without ending up too full. Many times, a few bites satisfy my taste for that item and this way I can enjoy more of the things I enjoy. Also, feel free to add in the crudités or fruit at free will if you want to nibble extra.
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Take a moment to hunger check. Throughout the night it can be easy to mindlessly snack because you’re busy chatting or food sits right in front of you. Try to remember to pause and gauge your hunger as the night goes on. Realizing you are getting full could be enough to stop you from eating extra.
Keep drinking reasonable. Taking pleasure in a few cocktails is a fun part of social dining for many. Heck, I wish it was a part of my night tonight. 😉 It is easier to lose sight of how much you are eating when things get a little blurry if you know what I mean. Plus, drinks add up! Try to limit to 2 beverages enjoyed over the course of the night.
Think about tomorrow. Remembering a good workout planned the next day, or another social event where you will likely eat more, can help keep you motivated to keep things reasonable in the current moment.
Pop some gum. Seeing other people eating and drinking could just make your mouth crave some activity as well. Keep your mouth busy with some gum. Or sipping some water.
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Do something else. If a party includes dancing, go get your groove on. I doubt people are eating and dancing at the same time. Or if you see some friends talking further away from the dining area, move over and join their conversation.
Throw it away or push it away. Making a physical action to signify you are done eating can strengthen your resolve of being finished. Physically remove your dining dish as a signal to your mind you do not want more.
Don’t think you blew it. If you get to a point where you think you have eaten/drank more than you intended, do NOT immediately think you blew it and should just give in to whatever for the rest of the night! Tell yourself that you realize you are more than satisfied now and choose to continue your night happily. Choose to care for yourself by listening to your body and enjoying the rest of the time without drowning yourself in the chocolate fountain.
- What tips or tricks do you use when dining at social events?
- What situations are hardest for you to listen to your hunger cues?
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