"No thank you."
Whether you’re hungry or not, it can be difficult to say those three words when you are in a social setting. For this reason, it's very common for people to overeat at Thanksgiving, birthday parties, events and other social gatherings - especially in an effort to fit in or to make other people feel more comfortable.
In a previous newsletter, I discussed the importance of mindful eating and how it can improve your relationship with food.
Mindful eating is being aware of your body's hunger and satisfaction signals. It involves eating slowly, tasting your food, appreciating your meal and savoring each bite.
When you are alone, you may find it easy to be conscious of what you are putting into your body. But in a social setting, it's easy to get distracted by friends/family/entertainment. Additionally, if you are worried about hurting the feelings of another person or frequently put the needs of others in front of your own, you may give in to social pressures, causing you to eat beyond comfortable fullness.
To help you feel more comfortable eating at social gatherings, here are a few tips:
- Don't go into the meal starving. Eat a small snack in the 30 minutes before you attend the event.
- Eat slowly. Focus on your meal and eat foods that truly satisfy you.
- Check in with yourself as you are eating. Listen to your satisfaction cues. If you are feeling satisfied and comfortable, that is a good sign to stop eating.
- Give yourself permission to indulge responsibly. No restrictions or rules. Make a conscious and mindful decision to eat something that you love without guilt.
- Don't plan your next diet. Restriction after overeating can lead to another overeating occasion. There's no need to diet after a larger-than-normal meal. Your body is smart and your appetite will regulate the next day.
- Don't make it all about the food. Enjoy the company of other people. Create meaningful connections instead of stressing over food. Sharing a meal with others is supposed to be a fun - and not a stressful - experience.
- Offer to bring a dish. You should still enjoy what others prepared but starting with your familiar dish you can assess what best compliments your recipe.
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