our goals. Try to set clear expectations for how you would like to eat and the types of food you want in the house moving forward. You have the right to tell them you don’t want potato chips in the house anymore.
- Practice responding to offers of unhealthy food – Saying “no thank you” to offers of unhealthy food takes practice! Begin by practicing in the mirror and work your way up to declining offers of unhealthy food from a beloved aunt. Remember, be polite but assertive. You may have to say “no thank you” more than once to get your message across. If they ask why, all you have to say is, “I’m taking more control over what I eat.” End of conversation.
- Replace a negative social cue with a healthy social cue – Social cues can encourage us to eat healthy and be active just as they can encourage us to eat unhealthy and be inactive. You can create healthy social cues by going to places where others are active, setting a regular date with friends to exercise, or inviting friends over for a healthy meal.Social cues can be especially powerful during special events because they are often immersed in traditions that encourage over indulgence – think Thanksgiving dinner. If you know you have a special event coming up, follow these tips to stay on track with your diet and exercise:
- Plan – If you know you’re going to be eating a hearty meal in the evening don’t indulge in a big breakfast and lunch. Choose smaller, healthier portions throughout the day so you have a little more wiggle room when it’s time for the bigger meal.
- Watch your alcohol consumption – Alcohol can interfere with reasoning, lower inhibition and cause us to eat more. It also packs a wallop of calories. If you choose to drink, try to keep your alcohol consumption to one serving and drink with your meal. It is recommended that women consume less alcohol than men who typically weigh more and have more of the enzyme that metabolizes alcohol.
- Share a healthy dish – Bring a healthy dish to share with the group. That way you know there will be at least one healthy dish for you to enjoy.
Changing social cues, especially those surrounding special events, is difficult! Don’t get discouraged if you slip up and remember to allow yourself the occasional indulgence. Maintaining a healthy, balanced lifestyle includes occasionally eating dessert with friends and family.
-By Rebecca Goe, M.A., research associate at the University of Montana Rural Institute for Inclusive Communities and investigator on the GoWoman study with the Center for Research on Women with Disabilities at Baylor College of Medicine and TIRR Memorial Hermann