Can You Have a Social Life While You’re on a Diet?

Some people are put off even starting a diet because they worry it will curtail their social life. Let’s face it, none of us want to be the one sitting in a restaurant saying “Just sparkling water for me,” or “I’m only going to have a salad.”

The good news is that you can still have a social life, even when you’re on a weight loss diet. You might need to make a few canny tweaks, but you’ll find that you can enjoy yourself just as much as your friends (if not more!)

Dieters typically find there are two main danger points in socializing:

•Alcohol
•Unhealthy food

Alcohol

You can drink while on a weight-loss diet. But there are some important things to bear in mind.

Firstly, alcohol contains calories (7 calories per gram of alcohol). Many alcohols, like wine and beer, also contain sugars. Some typical figures are:

•50 calories in a 25ml shot of spirits (with a diet mixer, if you like)
•120 calories in a 175ml glass of red wine or dry white wine
•200 calories in a pint of bitter

Be particularly wary of alcopops, which are often packed with sugar.

The calories in alcohol are sometimes called empty calories, as they lack nutritional benefits. You shouldn’t “save” calories on food to “spend” on alcohol – a practice dubbed “drunkorexia”. So if you’re dieting, you’ll probably need to cut your alcohol intake in order to avoid busting your daily calorie limit.

Some good ways to do that without sacrificing your social life are:

•Switch from regular mixers to diet mixers (eg. vodka or rum with diet coke, not coke)
•Swap a large 250ml glass of wine for a medium 175ml glass
•Split half a bottle of wine with your partner at dinner, instead of a whole bottle
•Alternate each alcoholic drink with a glass of water, or low-calorie soda

Another plus is that by drinking less, you’ll start the next day hangover-free and with more money in your wallet.

If you find it very hard to have “just a couple”, offer to be the designated driver. Your friends will love you, and you’ll be the one who can remember all their drunken antics in the morning.

Unhealthy Food

Whether it’s a sumptuous feast at a friend’s house or a greasy late-night snack after a drinking session, the food you eat when socializing is unlikely to be as healthy as what you eat at home.

Even if you have the best of intentions, there sometimes simply isn’t a healthy option available – and friends may press you into eating more than you really need.

So how can you reduce the calorie damage without being a complete killjoy?

Dinner parties

Where possible, ask your friend for small portions, or turn down the most obviously fat-laden options. Desserts are often the highest-calorie part of a meal, so don’t be afraid to say “It looks lovely, but I’m stuffed.”

Saying a polite “no thanks” is unlikely to bother anyone. Going on and on all evening about your diet, however, is going to bore the whole room. You may want to let your host know that you’re dieting, but the rest of the guests are, frankly, unlikely to be interested.

Pot lucks / Barbecues / Buffets

If you’re going to a buffet-style event where everyone brings a dish, make sure yours is a healthy one! I’ve found that a selection of crudités and low-fat dips goes down surprisingly well. A big salad full of vibrant colors and flavors is a great summer option, too.

Try to fill your plate just once: don’t hover near the food and pick at things. Stay away from anything that looks laden with mayonnaise or fat, or anything deep fried!

Restaurants

The advantage to eating at a restaurant, as opposed to at someone’s home, is that you can order exactly what you want. Fish or chicken dishes are often a good option, as are many vegetarian options (though watch out for those with cheese or cream).

If you’re ordering a salad, avoid fatty additions like bacon bits or croutons, and ask for the dressing to be served on the side. For dessert, sorbets or fresh fruit salads are good options – or just have a coffee instead.

Have you got any tips for maintaining your social life whilst on a diet? How do you successfully combine going out for meals and drinks with losing weight?

Written by Ali Hale