We all know that maintaining a healthy weight can be a challenge, especially when dining out at restaurants. The wide variety of high-calorie foods and mouth-watering desserts can be a significant enticement. But did you know that the company you keep during these meals could also affect your food choices? That’s right; new research suggests that eating with overweight friends may make it even more challenging to resist those tempting menu options.
The impact of your dining companions
A study conducted at the University of Colorado, Boulder, examined why people often look back on a pleasant evening with friends, only to realize that they ate more food and made unhealthier choices than they intended. Researchers found that when we eat with overweight friends, it can trigger what they called a “negative stereotype.”
This “negative stereotype” effect means that being in the presence of someone who is overweight and strongly linked to unhealthy eating habits may make you more likely to indulge in those same behaviors. The researchers concluded that “seeing someone overweight leads to a temporary decrease in a person’s own felt commitment to his or her health goal.”
Now, this doesn’t mean that you should start picking your friends based on their weight. It simply highlights the importance of being aware of the potential influence your dining companions can have on your food choices.
Strategies for staying on track
So, what can you do to resist the lure of unhealthy food choices when dining out, especially with friends who may not be as focused on their health goals? Here are some strategies that can help keep you on track:
- Plan ahead: Before going out to eat, take a moment to preview the restaurant’s menu online. This allows you to decide on a healthy option ahead of time, making it less likely that you’ll be swayed by the temptations of high-calorie foods and desserts when you’re in the moment.
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Mindfully choose your dining companions: We’re not saying to ditch your overweight friends altogether. But if you’re particularly focused on losing weight or maintaining a healthy eating plan, considering surrounding yourself with like-minded individuals who share and support your goals.
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Reflect on your health goals: Take some time to think about your personal health goals and the consequences of indulging in unhealthy food. Remind yourself of the undesirable effects of overeating and how it could impede your progress toward achieving those goals.
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Practice assertiveness: If your friends are pressuring you to indulge, don’t be afraid to say no. Be assertive and stand your ground. Remember, it’s your body and your health – you deserve to prioritize your well-being.
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Social support: Talk to your friends about your health and weight goals. Chances are, they’ll want to support you in your efforts. And who knows, maybe your commitment to a healthy lifestyle will inspire them to make some positive changes too!
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Focus on the experience, not the food: Remember that dining out with friends is just as much about enjoying their company as it is about the food. Instead of stressing over the meal, focus on the conversation, laughter, and overall experience.
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Control portions: It can be easy to overeat when we’re enjoying a delicious meal. Know your portion sizes and ask for a to-go box early on to take home leftovers.
Final thoughts
While it’s essential to be aware of the impact that dining companions can have on your food choices, it’s also crucial to acknowledge that maintaining a healthy lifestyle is ultimately up to you. You have the power to make healthier choices and create a supportive environment to achieve your health goals. So go ahead and make a consciously healthy plan for your next dining experience!
