Have your relationships always revolved around food? Eating can be a social experience. For some of us it's an activity we can do with our friends, family, and even getting to know others. Unfortunately, group eating can cause the pounds to add up. We seem to get the green light to eat a lot because of the atmosphere being festive, and with others eating around us. Research shows that when we dine with another person generally we consume 35% more than we would alone. Most restaurants serve huge portions and you're likely to be distracted by conversation, you probably won't even realize how much you ate until it's too late.
What can we do to help in this situation? We can start by eating at restaurants only on occasion. When you do eat out try to arrive at the restaurant hungry but not famished, have a healthy snack about an hour before you go, to help take the edge off. Try to stick to an appetizer and a salad. Try to just have one drink, preferably wine, since it usually has the least amount of calories. Choose only grilled meats with plenty of vegetables. Of course if you have dessert always share it. Eat slowly and savor your food stopping as soon as you start to feel full. Take the leftovers home for the next day.
Do you have a friend who is the comfort queen when it comes to food? How to identify if your friendship needs some fine tuning in the food department, and give your diet a quick fix. You just lost your job, you broke up with your boyfriend, no matter what the crisis your best friend can see you through it usually over a pint of ice cream or a pack of chocolate chip cookies, and (in my case it's my mom, she thinks Oreo's are Prozac). Men have drinking buddies when they get depressed, women have eating buddies. What should be a supportive relationship turns into a situation where both women enable each other to eat. Overeating and over drinking are common ways to cope when we are under stress. Once the alcohol loosens our inhibitions we tend to eat more. When we see a friend chowing down in front of us it seems to make it alright if we do the same. The guilt is gone and suddenly it's easy to justify the indulgence. Since we all have encountered this situation many times, what can we do to change this pattern? Find a way to keep your depression sessions food free. Step away from the table. Instead of self medicating with food try to find something you can do together. Maybe you can take a walk together while you talk over your feelings.
Exercise is a potent weapon against depression, thirty minute aerobic workouts three to five times weekly for three months reduce mild to moderate symptoms by nearly half. You can sign up for a spinning class invite your friend to join you (that's what me and my sister had to do, we used to have regular graze and grip fest, now we spin and spill). If you can't seem to conquer the need to eat when you get together try sticking to a phone call.
Something else we need to watch out for that could sabotage our diet efforts. Do you have a pal who's always cooking every time you visit, or a friend who likes to surprise you with a batch of homemade brownies? It's hard not to eat something that's right in front of you. If it becomes a pattern then there may be a problem A buddy who constantly offers you food may be envious of your weight loss subconsciously she might want you to fail especially if she needs to lose herself. Be open and honest with her let here know your trying to watch w hat you eat. If you have to explain it more then a few times how good of a friend is she really. Sometimes we have to put ourselves first before we can help others. So if you're having some trouble sticking to your diet check and see if any of these things could be the culprit.
What can we do to help in this situation? We can start by eating at restaurants only on occasion. When you do eat out try to arrive at the restaurant hungry but not famished, have a healthy snack about an hour before you go, to help take the edge off. Try to stick to an appetizer and a salad. Try to just have one drink, preferably wine, since it usually has the least amount of calories. Choose only grilled meats with plenty of vegetables. Of course if you have dessert always share it. Eat slowly and savor your food stopping as soon as you start to feel full. Take the leftovers home for the next day.
Do you have a friend who is the comfort queen when it comes to food? How to identify if your friendship needs some fine tuning in the food department, and give your diet a quick fix. You just lost your job, you broke up with your boyfriend, no matter what the crisis your best friend can see you through it usually over a pint of ice cream or a pack of chocolate chip cookies, and (in my case it's my mom, she thinks Oreo's are Prozac). Men have drinking buddies when they get depressed, women have eating buddies. What should be a supportive relationship turns into a situation where both women enable each other to eat. Overeating and over drinking are common ways to cope when we are under stress. Once the alcohol loosens our inhibitions we tend to eat more. When we see a friend chowing down in front of us it seems to make it alright if we do the same. The guilt is gone and suddenly it's easy to justify the indulgence. Since we all have encountered this situation many times, what can we do to change this pattern? Find a way to keep your depression sessions food free. Step away from the table. Instead of self medicating with food try to find something you can do together. Maybe you can take a walk together while you talk over your feelings.
Exercise is a potent weapon against depression, thirty minute aerobic workouts three to five times weekly for three months reduce mild to moderate symptoms by nearly half. You can sign up for a spinning class invite your friend to join you (that's what me and my sister had to do, we used to have regular graze and grip fest, now we spin and spill). If you can't seem to conquer the need to eat when you get together try sticking to a phone call.
Something else we need to watch out for that could sabotage our diet efforts. Do you have a pal who's always cooking every time you visit, or a friend who likes to surprise you with a batch of homemade brownies? It's hard not to eat something that's right in front of you. If it becomes a pattern then there may be a problem A buddy who constantly offers you food may be envious of your weight loss subconsciously she might want you to fail especially if she needs to lose herself. Be open and honest with her let here know your trying to watch w hat you eat. If you have to explain it more then a few times how good of a friend is she really. Sometimes we have to put ourselves first before we can help others. So if you're having some trouble sticking to your diet check and see if any of these things could be the culprit.
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