Are you overeating in social situations?
Maybe you even avoid them completely out of fear of overeating? As a sufferer of binge eating it can be difficult not to overeat when you are around a lot of food. Some of us even turn to eating/drinking in social settings when we feel awkward/nervous etc. Or if we usually restrict a lot of food on a daily basis and then it is available to us at a party, a lot of dieters go completely over board and binge on all the “forbidden” foods, only end up feeling bad and guilty after.
It is important to eat mindfully and be conscious of why you may be hanging around the food table a little too much. Here are some tips how not to overeat at social events whilst also enjoying food and having a good time – which is most important!
1. Mindful indulgence
Give yourself permission to fully enjoy food you love, without setting any restrictions or rules. Grab a plate and decide which food you would love to eat and how much would make you feel good too. Make a conscious and mindful decision to really enjoy food without guilt. When we give ourselves permission to consciously indulge into food, we will avoid overeating not only in social situations but on a daily basis as well.
2. Practice mindful eating to avoid overeating
Mindful Eating and being in the present moment and making conscious decisions how much to eat, what to eat and when to eat. I explain a little bit more in THIS video. So when you make choice, ask yourself what would satisfy you – not the healthiest food or the food with least calories; but the food you feel would be satisfying and delicious. Ask yourself if you have had enough or if you need more until you feel satisfied.
You want to feel better after a meal, not worse. Focus on your meal as much as you can and eat slowly. Sometimes we get distracted when we have so many people around us and tend to eat mindlessly.
3. Constant body feedback
Ask yourself questions like: “Am I hungry?”, “Do I need more?” If yes: “What would really satisfy me?” Your body is always sending you a signal, listen to your hunger cues. Here is a great example: Check in with yourself on a regular basis and try to stay between 7 and 8 to make sure you still feel comfortable and can focus on having fun.
4. Avoid snacking during the entire occasion
Try to eat one main meal, glass of whine (or your favourite drink) and/or cup of tea/coffee with desert. Keep a glass of water nearby so that you can keep sipping on it. Naturally in social situations we always want to have something in our hands. This way you won’t feel like you need to keep eating or drinking more.
Don’t spend most of your night around food or the snack bar. Go around and speak to people and connect. Take advantage of moving and dancing if there is the option to do that.
5. Don’t plan your next diet
Planning to restrict food or diet after celebrations can be also a big reason why you may overeat at the occasion itself. Your mind tells you to eat as much as you can and as much junk food as you can because you won’t be able to after. However, there is no need to go on a diet after a celebration. Your body is smart enough to regulate calories and your meals. You won’t put on weight even if you ate more than usual in this one occasion. Make peace with food, your body and yourself.
You deserve it.
6. It’s about relationships
Enjoy the company of other people which is the main purpose of the social occasion – not eating. Food is part of the celebration and this is what makes it fun, but I personally believe that a celebration or a social occasion is all about connecting with our loves ones and meeting new people.
7. Continue with your regular meals afterwards
Continue eating regular meals after the occasion. Wait until you are hungry again and enjoy your next meal. The party doesn’t need to continue over the next few days or weeks. Make good, healthy food choices next time you have a meal and eat as much you need to feel satisfied again.
6 KEY STEPS TO
END BINGE EATING CYCLE &
RELEASE EMOTIONAL WEIGHT
Regain power over food!
Binge eating and emotional eating is not a food problem, it is an emotional problem.
We can’t rely on will-power to stop binge eating. In this e-book I am addressing the underlying reasons why we use food as a drug and what our body is trying to tell us.