Balancing Social Life and Nutrition: How to Enjoy Events Without Compromising Health Goals

From franckreporter

Having nutrition and body composition goals AND also being a person who enjoys lots of social activities can be a double edged sword.

Let’s be real…

It’s challenging to lose weight or look a certain way and go out drinking every weekend.

It’s challenging to lose weight and eat out for dinner most nights.

It’s challenging to change your body composition when you’re constantly skipping workouts when happy hours come up.

(The same can apply to interacting with “The Holidays” so you can keep these ideas in mind for when those months roll around…)

Are these generalizations? Certainly. Though, I imagine the concept is still relevant.

With this all being said, I don’t mean to infer that maintaining a healthy lifestyle requires you to sacrifice your social life. It's entirely possible to find a balance between enjoying gatherings and sticking to your nutrition goals. As a nutrition coach, I understand the challenges individuals face when trying to maintain a nutritious diet amidst social events. Here are some strategies to help you navigate these situations while still prioritizing your health.

1. Plan Ahead: Before attending any social event, try to plan your meals for the day. Aim to consume balanced meals rich in fruits, vegetables, and proteins. Sticking with these filling but lower calorie foods allows for some flexibility to enjoy your social event later. Having nutritious meals beforehand can also help prevent overindulging in unhealthy options later.

2. Mindful Eating: Practice mindful eating during social events. Be aware of your body's hunger and fullness cues; aim for 85% full instead of 105%. Eat slowly, savor each bite, and listen to your body's signals. Put your fork down between bites, that kind of thing. This can help you recognize when you're satisfied, preventing unnecessary overeating. For what it’s worth, I sometimes move myself literally away from the appetizer table if I’m worried I’ll overdo it. The same applies for the bread basket at restaurants or open bars at weddings.

3. Choose Wisely: When faced with an array of food options, opt for healthier, heartier choices. Load your plate with colorful vegetables, lean proteins, and whole grains. If possible, moderate your intake of fried foods, sugary snacks, and excessive alcohol.

4. Stay Hydrated: Drink water throughout the event. Sometimes, feelings of hunger are actually signs of dehydration. Staying hydrated can also help you feel full, reducing the temptation to overeat. Equally, if you’re drinking alcohol, drinking water between your beverages can help avoid over-intoxication or hangovers.

5. Be Assertive: Don't be afraid to assert your dietary preferences politely. If someone offers you a food option that doesn't align with your nutritional choices, kindly decline or opt for a smaller portion. Most people will respect your decision.

6. Socialize in Ways That Don’t Center Around Food: Not every social gathering needs to be for a meal. Where possible, encourage social activities that involve physical movement, outside time, or non-food related activities. Organize a group walk, dance, go bowling, or engage in outdoor sports, etc.

7. Don't Overindulge Guiltily: If you find yourself eating more than planned, don't dwell on guilt. Remember, it's normal to enjoy treats occasionally. Instead of feeling guilty, focus on getting back on track with your regular healthy eating habits the next day or the next meal. Each choice is it’s own. Just because you made one choice you don’t love, doesn’t mean you have to keep making that decision. Make a change.

8. Seek Support: Having a support system can make a significant difference. Share your health goals with friends and family, so they can encourage and respect your choices during social events. Consider finding a buddy who shares your health objectives, providing motivation and accountability. Or, work with a nutrition coach who can help you 1:1 to make the choices that suit your goals! *cough* contact me *cough*

Balancing social life and nutrition is about making conscious choices and finding a middle ground that allows you to enjoy events while still prioritizing your health. It is possible to navigate social situations successfully without compromising your well-being, but we need to remember that we can’t necessarily go all out at all kinds of social situations and expect spectacular physical results. It's all about finding a sustainable approach that fits your lifestyle and goals.

What do you think of these suggestions? Where else in your social life do you see challenges involving your nutrition? Let me know and I’d be happy to help you strategize! Share a comment or write me an email at sara@nutritionforlifeproject.com.

As always, thank you for reading,
Sara