In Peer Pressure Doesn’t Grow Up, we looked at how it can often be those closest to us – friends and family – who act in ways that can sabotage our weight loss or wellness efforts.

Even when your friends are super supportive, it can be a massive hurdle to navigate those often-occurring social situations that have oh-so-many temptations and can sabotage your diet.

8 Ways to Tackle Social Saboteurs

Minimize social situations initially.

Eat regularly that day.

Pick your indulgences.

Balance is so important in life. Every diet, whether fitness-related or for weight loss, must include a little indulgences, “treat meals” or whatever you want to call it. No one can be perfect all of the time, nor should we be. Emotionally we need to feed the soul too. For me, that usually means buttered popcorn, ginger cookies or frozen yogurt with lots of chocolatey bits in it. For others, it might mean pizza or a couple glasses of wine with a cheese plate. Whatever feeds your soul, do it once a week. Pick something you really enjoy – and enjoy it! Don’t dispose of everything in site just because you’ve decided today is “treat day”. Make it worth it.

Sometimes, like when friends are in town or you’re on a vacation, a treat meal might be more than once a week. This is where you will have to advocate for yourself. Ask yourself how many indulgences you can handle before progress is affected. There’s no one right answer here. It’s about finding balance for you.  If you are not feeling well, if the scale starts to creep up, if digestion or energy levels become impaired, maybe you’ve tipped the scale to unbalanced (pun totally intended)!

Be prepared with food prep.

This is nutrition success 101. Food prep is king. If you’re running out the door to meet up with friends at a coffee shop, having cut up veggies or a protein muffin in a baggie to grab from the fridge will be the first step in fighting the urge to grab a sugar-laden cookie from the café when your friends do.

Don’t forget your protein.

Remember that blood sugar instability is one of the leading factors behind food cravings and compulsive eating. Maintain protein consumption (even if it’s the more convenient form of protein powder in a shake before you go out) when socializing can help reduce poor food choices. Likewise, be sure to include protein in your treat meal.

Drink lots of water.

Entertain in your home.

This gives you the power to serve both clean options and foods your friends may prefer available. This way you don’t need to feel bad about being a bad hostess, but you’ll also have cleaner options available for both you and your guests who may want it. Let your guests know of your goals and your journey if you feel compelled to, and ask them for their support while they are there.

Remember how your body works.

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