5 Essential Strategies for Socializing Without Derailing Your Diet
Avoiding social occasions altogether when you're trying to lose weight is a bad idea. Not only is social interaction a core part of health and associated with greater longevity, it's also fun! There is no reason for you to miss out (and if you give yourself a sense of missing out all the time, you're more likely to have one of those 'eat the house down' episodes).
1. Plan Ahead
Be aware of upcoming social events and consider how they fit into your overall nutrition and training plan. Review menus online in advance to make informed choices that align with your dietary goals. Choosing the right venue is key; opt for places where you can enjoy the food while staying on track with your targets.
2. Pick Foods That Are Easy to Track
When dining out, select meals that are simpler to estimate in terms of calories and ingredients. You don't need to be tracking calories, but you do need to be aware of what the most energy dense and palatable foods are. Go for dishes with fewer or low-calorie components, like poached eggs on toast over complex stews or soups, and always ask for dressings on the side with salads.
3. Create a Buffer in Your Tracking
Recognize that restaurant meals might not always align perfectly with nutritional information available online. It's prudent to slightly overestimate your intake in tracking apps, accounting for any extra cooking oil or ingredients not listed.
4. Don’t Forget About Alcohol
Remember, alcohol contains calories too. Be conscious of your alcohol intake as it can significantly impact your calorie count. Familiarize yourself with the calorie content of different types of alcoholic beverages and include them in your tracking. Also keep in mind that 'alcohol water' (the increase in the scale that comes after a night out) can hang around for 3 days or more! Don't get discouraged by these temporary fluctuations and throw the towel in.
5. Ensure You're Not Too Hungry Before Going Out
Avoid the mistake of starving yourself before an event. This can lead to overeating and a lack of control, when your main target should be being present and enjoying time with the people around you! Have a small, high-protein meal before heading out to keep hunger at bay and help you stay focused on both the company and your dietary goals.
By following these five strategies, you can enjoy socializing without compromising your dietary progress. Let us know your favorite tips for staying on track while eating out in the comments!