If you want to lose weight without sabotaging your social life, this article will show you how not to overeat at parties.
It’s very easy to overeat at parties.
There are plenty of great-tasting foods, fizzy drinks, and alcohol.
Most of these foods and drinks are loaded with calories.
If you are trying to lose or maintain weight, it is important to make sure that you don’t take in too many calories.
This would be the easiest way to gain weight.
When attending a party, you need to be careful about what you’re eating.
This is known as mindful eating. According to Harvard Health, it means learning to tell the difference between hunger because of hunger or hunger because of boredom.
However, you don’t want to stop enjoying the party because you’re worried about overeating.
You don’t have to worry about counting calories at a party because you’re there to let loose and make memories with your friends and family.
Here are some tips on how not to overeat at parties.
How NOT to Overeat at Parties
1. Eat beforehand
Don’t attend a party on an empty stomach.
Eat healthy fats like avocado and nuts since they reduce hunger.
You can also eat boiled eggs which are highly nutritious and great for helping you feel full.
Eat complex carbs like whole-wheat bread or legumes.
Complex carbs are a good source of energy, are very filling and they don’t have added sugars which increase the risk of heart disease, high cholesterol, and weight gain.
Other healthy options to fill up are salads with leafy green vegetables which are a good source of fiber.
If you are planning to drink at the party, you can take natural yogurt which has proteins that can help regulate your blood alcohol levels according to Delish.
2. Take it easy on the booze
Not only is alcohol loaded with calories, drinking too much can trigger binge eating.
Luckily, there are certain tricks you can use to ensure your drinking remains at a reasonable minimum if you still want to drink.
Opt for hard liquor. Hard alcohol like vodka, rum or tequila have no carbs but their calories come from the alcohol.
According to the National Institute on Alcohol Abuse and Alcoholism, hard liquor has 97 calories in every 1.5oz shot.
On the other hand, a cocktail like a Pina colada contains 490 calories for every glass which is about 9oz.
According to Medical Daily, you should stick to drinks like a vodka tonic, rum and diet coke, red wine and light beer.
These drinks have a lower calorie count and won’t expand your waistline as long as you drink them in moderation.
3. Drink lots of water
Staying hydrated can help you prevent overeating.
Also, we sometimes confuse thirst for hunger.
Your body could be making you think you’re hungry but all you really need is to hydrate.
Studies have also shown that water can help lower your calorie intake.
This is because drinking water before a meal can reduce your appetite.
One study showed that drinking water reduces calorie intake by 13% among older adults.
4. Eat smaller portions
This is a great way to control your appetite.
Eat small portions over the course of the party rather than one big meal.
Portion control helps prevent overeating because you manage to stay satisfied throughout the party.
Studies have also shown that eating larger portions has a direct link to obesity.
It’s better to eat small portions of low energy dense foods like vegetables, fish, and legumes frequently rather than a large portion of roast beef.
5. Know what you will enjoy beforehand
Choose quality over quantity.
Instead of going to the party with a mind to gorge on everything available on the menu, you can decide to indulge in one thing only.
Pick a slice of pumpkin pie, a slice of pot roast, a decadent dessert or that meringue and decide that will be your only indulgence.
6. Eat a lot of vegetables
Pile on foods that are low in calories but can make you feel full.
According to WebMD, eating foods that are low in calories but high in water and fiber makes your stomach stretch and empty slowly.
These foods unlike other low-calorie foods won’t leave you feeling hungry.
7. Eat slowly
In addition to eating loads of vegetables, or eating small portions, you should also eat slowly.
Eating hurriedly can easily make you overeat.
Studies show that eating slower helps reduce hunger and increases fullness.
If you take the time to chew your food, you are more likely to eat less.
16 lean men and 14 obese men participated in a study that was investigating the effect of slower chewing on eating habits.
They were all given high-calorie meals and were told to chew 15 times for every 10g in one session and 40 times for every 10g in another session.
The study showed that chewing more times makes you eat less and increased feelings of satisfaction.
8. Mind your posture when you’re eating
Eating while standing can make you eat more than someone who is sitting or lying down.
This is because food empties faster when you’re standing.
A study where a group of men in different postures was observed after eating a heavy meal of beef stew and orange juice.
The men who were lying down digested their food the slowest.
Standing can make you overeat so try to remain seated or sprawl over a couch if you want to avoid overeating.
9. Practice mindful eating
As I mentioned earlier, you should practice mindful eating when you’re at a party.
Don’t eat just because you’re bored or distracted.
Be aware of whether you’re actually hungry or just in need of something to do.
According to Sixteenth Street Community Health Centre, the easiest way to do this without putting too much pressure on yourself is to stay away from the food if you aren’t hungry.
Say no if a fellow party-goer or the host offers you more food if you know you don’t need to eat some more.
Studies have shown mindful eating is a great way to avoid overeating.
10. Get active
Boredom can also easily cause you to overeat, according to Psychology Today.
One way to avoid falling into that trap is by getting active.
After the main meal, play a game with your loved ones to keep your mind off of food.
You can also take a walk and indulge your other senses.
Try chewing gum to keep your mind off any cravings you may get.
11. Pay attention when you’re eating
Eating when you’re distracted can make you eat more.
A review of studies showed that people who eat while they’re doing something else take in more calories.
Eating while distracted can also make you overeat later in the day.
12. Don’t stress yourself
The stress hormone cortisol can cause an increase in appetite.
Many studies show that stress can make you crave foods that are high in fat and sugar.
So as to not to have a long-term effect on your weight loss goal, it’s ok to fall off the wagon at the party.
You can make reparations with a return to your healthy diet and exercise the next day.
If you stress yourself, you are more likely to overeat than to just enjoy a slice of cake guilt-free.
Avoiding overeating is just one of many ways to lose weight. If you want to lose weight and keep it off, follow the diet and exercise strategies in this program.
Do you know other tricks on how not to overeat at parties?[related_posts_by_tax posts_per_page="4"]