Managing Social Gatherings on a Healthy Weight Journey

Social gatherings, such as holiday parties, birthday celebrations, or weddings, can feel overwhelming when you are on a healthy weight journey. These situations often center around food and drinks, and it is easy to feel pressured to partake. Managing social situations while on a healthy weight journey does not have to feel this way. Here are some tips to managing social gatherings while working toward your healthy weight goals. 

Remember why you are on a healthy weight journey 

As with any goal, having a clear purpose of why you are on this path is important. You may be striving to feel better in your body, reach a fitness milestone, or boost your mental health. Keeping that goal in mind acts as your guide. Establishing a plan, such as "I will have one small dessert or small slice of cake" or "I won't drink alcohol, but I will have hot chocolate," offers an opportunity to indulge just a bit without depriving yourself in a setting that tends to encourage excess. Remembering your "why" will allow you to follow your plan at a social gathering full of food and drinks. 

Focus on the celebration, not the food 

The food at most gatherings is an addition, not the focal point. Most gatherings are centered around getting together to enjoy one another's company to celebrate a joyful or seasonal occasion. Focus on using this time to chat with people you do not get to see often or would like to get to know better. You can also play games or engage in holiday traditions. 

Practice mindful eating 

Practicing mindful eating can help you slow down and really enjoy all the foods you choose to eat at a social gathering. Taking smaller portions of the foods that most appeal to you and savoring each bite will allow you to not only feel that you have indulged, but it will also give you time to listen to your body's hunger and satiety cues. Knowing when you are full or satisfied means you will be less likely to overindulge. 

Bring a dish that you enjoy 

If the social gathering involves bringing food to share, choose a recipe that supports your goals or dietary needs. This could include a colorful salad with seasonal produce, a lean protein choice, or a low-sugar dessert. You will know at least one dish that fits with your plan and possibly introduce other people to delicious options that are good for them, too! Most likely, you are not the only one on a healthy weight journey at the gathering. Odds are someone else will appreciate having a healthier choice to balance out other choices. 

Plan ahead for drinking 

Many social gatherings come with some varieties of alcohol available. Having a drink can feel festive, but it can also lower your inhibitions and lead to overeating. When you make your plan for food, also include the choice of drinking or not drinking alcohol. For example, if your choice is not to drink alcohol, then look up a festive mock-tail recipe that you can bring to the party. 

Do not feel guilty for saying no 

Saying "no, thank you" to someone who insists on you trying a particular dish can be difficult, but do not feel bad for sticking to your plan. Declining their offer does not mean that you are rejecting the person or their efforts. You are honoring the commitment you made to yourself and your goals. 

Be kind to yourself 

With everything going on at a social gathering, especially one around the holiday season, there can be a lot to try to manage. If you find that you eat a bit more than you planned, it is okay. Do not let that impede the progress you have made or the goal that you have set for yourself. Acknowledge the moment, forgive yourself, and move on. 

Stick to your physical activities 

Do your best to keep the movement plan you have created to help you achieve your healthy weight goals even around social gatherings. You may not be able to get in a full gym workout, but you can find a walking buddy at a party and take a short walk around the block to keep your body moving. Alternatively, using a social gathering as an opportunity for a group activity, such as ice skating in the winter or a game of kickball in warmer weather, can be a wonderful time for everyone. 

Any healthy weight journey encounters obstacles but celebrating festive occasions with your loved ones does not have to be one. By focusing on your goals, planning ahead, and showing yourself kindness if things do not go as planned, you can enjoy a social gathering or holiday party without sacrificing the progress you have made.