How to Avoid Overeating When You’re Out with Friends

dinnerEveryone loves to go out to eat and socialize with friends, but it’s a recipe for overeating. You often fall victim to getting caught up in conversation and participate in mindless eating. If you’ve left a dinner party or restaurant uncomfortably full in the past, then this guide is for you! Follow these tips to keep you from overeating when out with your friends and family.

All About Intentions

When you plan to go out, tell yourself ahead of time that you are going to listen to your body and be mindful of what you’re eating and how much you’re eating.

Focus on the People You’re With

Sometimes when you’re out with a large group eating, it can be a way of dealing with social anxiety or a way to keep yourself from really becoming close with those around you. There are a few strategies that can help keep you from doing this or falling into this pattern. You can:

  • Put your fork down between bites and focus on the people around you and look people in the eye.
  • Lean back in your chair and really listen to what people are saying, get immersed in the conversation.
  • At a cocktail party get involved in conversations away from the snack table.

Don’t Get Emotional

If there’s a topic you find distressing, avoid talking about it while you’re eating. If you get upset you may eat more than you normally would. Avoiding this is a great way not to reinforce a connection between your emotions and eating. These are definitely two things you don’t want creating an emotional link, which would be a recipe for diet disaster.

You Don’t Have to Finish Everything

You can unconsciously feel like you need to finish everything on your plate, but be mindful of not doing that. Stop when you’re full or ask the server for a box right away and pack up half of your meal. Even better, share your dinner with someone. That’s the ultimate way to be social when you’re out to eat!

What You Look Forward To

Sometimes you may eat more because you don’t want to be the first one to leave. Don’t worry about being rude. Give yourself permission to be the first one out and that will help you from overeating because you don’t want to get to what happens next. Don’t let eating become a stalling tactic.

Try these strategies next time you’re out with your friends!

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SWsD000 by Andres Rodriguez is licensed under CC BY 4.0

This article is made available for general, entertainment and educational purposes only. The opinions expressed herein do not necessarily reflect those of The Joint Corp (or its franchisees and affiliates). You should always seek the advice of a licensed healthcare professional.