How to Stick to Your Diet at a Social Function

Buffets, parties, and wedding receptions can be scary to those of us who have a “diet” mentality.

When thinking of the word, “diet,” do you think deprivation? Or do you think “way of eating?” 

In this day and age, we’ve given diet a bad rap, but it doesn’t have to be a bad thing.

I don’t know about you, but I’m tired of giving the word power over me.

We go to parties, weddings, all-you-can-eat buffets, dinner with friends, and of course there’s temptation everywhere, even in our own homes.

Today, I want to give you some simple suggestions to make healthier food choices and keep the calories under control while you simply enjoy your meal, wherever you may be.

Browse around first.

Scientists at Cornell University studied the differences between how overweight diners approached a buffet versus their thinner counterparts. They found that leaner people scanned the offerings first to narrow down their choices, while heavier diners tended to immediately grab a plate and pile up.

Load up on vegetables.

Most nutritionists recommend devoting half your plate to veggies and fruits. This is always good for your health and goes a long way toward making any buffet meal lighter, yet still enjoyable.

It is also best to limit vegetable dishes that are breaded, fried, or smothered in cheese, since that turns the nutrient-packed veggie into a high calorie dish similar to junk food.

Be sure to limit creamy soups and most salad dressings, too. If you are the type of person who must add salad dressing to your salad, pay attention to serving suggestion on the bottle or packet. My rule of thumb is to use about one tablespoon of dressing to my 1-2 cups of salad, instead of a bit of salad to my dressing.

Practice portion control.

I never recommend cutting all treats out of one’s diet, because then someone feels as if they are restricted, versus allowing their mind to know they can have it when they’d like, but need to practice self-control and just keep the portions in moderation.

So if you desire Reese’s peanut butter cups, as that is my favorite treat too, having one every once in a while to enjoy a little treat is OK in my book. Some of you might be shocked that I’m saying this, especially as a Health Coach, but like I said, I believe in moderation.

Now, I’m not saying buy a bag of Reese’s and pig out. Allow yourself ONE if you would like, and then jump right back into your meal plan, proving to yourself that you are choosing to eat healthy, not being forced to do so.

Make sense?

Use a smaller plate.

Whether you are at home or out in a restaurant, it is so wise to use a smaller plate. Your mind sees abundance on your plate, and usually does not require more than that at a given meal time.

If you are at a buffet, and you load up half your plate with veggies, a fourth of your plate with protein, and the other fourth for maybe a grain, or even bread, that will a good starter plate, and could help to eliminate a second trip. If you do choose to go back up for a second plate, reducing the size of your plate will help you feel like you’ve had an abundance of food.

Sit at a distance.

If you sit further away from the buffet, it makes it more challenging to go back for more by sitting on the other side of the room.

It is also best to avoid standing and chatting beside the table of food, if you’re at a party, as you’ll be more likely to pick and munch for longer than you intended. So if someone wants to chat, guide them away from the table, and continue talking away from the food.

Face away from the buffet.

Keeping the food behind you makes it easier on you, think out of sight, out of mind here.

Turning your chair in the opposite direction of the dessert selections is not only a smart move by you, but it helps you to focus on the enjoyment of your meal, and the conversation to be had with the person you are eating with.

Ask for water.

Drinking water at restaurants is the best thing you can do for yourself.

Not only will it help you to boost your hydration, it will help you feel full sooner.

You will be saving calories compared to sodas or alcoholic beverages, which also helps lower your risk of over-enjoying the dessert table, since those drinks inevitably spark something inside of us to make us crave the sweets.

Focus on socializing.

When you are at a social function, focus more on the guests there, and less on what foods they are serving.

If you are at a buffet, focus on the person that came with you, and enjoy the conversation to be had with them.

It is so important not to read, scroll on your phone, or the like while eating too, because we tend to eat way more than we should if we are distracted by the tv, or our phones.

Getting lost in conversation or even getting up to dance will help you forget about wanting to eat more from the array of foods.

Eat more slowly.

If you make your food last longer, you will have less time to go back for more. It’s been recommended to chew each bite at least 20-40 times before swallowing to mix the food with the saliva and help with the digestion process.

Plus, this gives your brain a chance to notify your stomach that you’re beginning to feel full, which can take upwards of 20 minutes to do so in some people.

Above all, keep in mind that “all-you-can-eat” is a description of the type of place you have chosen to eat, not a challenge for you to do so.

Slow down, be more mindful. You will eat less, and enjoy your food more.

Have any other tips and tricks you use when you are out at a restaurant or buffet? Feel free to share them below in the comments.

Much love to you, as you continue to reach your goals. You can still lose weight alongside parties, buffets, and restaurants with the ones you love, and I hope this blog post has helped you in some way! Feel free to share what spoke to you most in the comments below.