Trying to eat better or make other healthy lifestyle changes? Kudos to you!
It takes determination and discipline. Because sometimes – whether they realize it or not – family and friends can make it harder.
But I thought you loved my brownies?
They’re just chips.
C’mon! One drink won’t hurt.
These situations can be awkward, but by giving them some thought ahead of time, you can be ready to respond and stay on track with your goals.
Here are three things you can do.
1. Talk about health
When explaining your diet or lifestyle goals, be assertive and specific.
“People tend to be more receptive when you discuss behavior change within the context of health as opposed to appearance or a number on the scale,” said Laura Wool, a clinical health psychologist with Chicago-based Loyola Medicine.
For example, she said, if you’re being pressured to eat potato chips, you could say, “Right now, I’m motivated to improve my overall health and am working on reducing my sodium intake.”
It’s up to you to be as specific as you want, based on your relationship with the person. Just remember to make it about health.
“‘I went to the doctor recently. My labs showed I was prediabetic, so I’m really watching my sugar intake and my carbohydrate intake,’” Wool offered as a more specific response.
“It then takes a certain person to challenge that, right? Who’s going to say, ‘Oh, who cares about diabetes? Have more bread.’ I think people really hear that – the idea of health and preventing disease.”
2. Plan alternative fun
Is a lot of your social life centered around food or alcohol? Maybe it’s getting a beer after rec-league softball or meeting for dinner once a week.
The Mayo Clinic suggests planning “nonfood activities” as another way to connect.
How about a board game night? Or, if your group is active, cornhole, bocce ball, pickleball and miniature golf are fun options.
“Make it clear that your decision to change habits is not meant as a criticism of them,” the clinic says. “Let them know that you value your friendship and that their support for your healthy lifestyle changes is very important to you.”
Have you received a personal gift or gesture involving a treat but need to remain on track? Thank the person for their thoughtfulness, the clinic advises. Then, either put the food out of reach or view, or divide it into multiple, reasonable portions (if your diet allows).
3. Consider the source
It can be challenging when people don’t appreciate or support your healthy lifestyle goals.
When this happens, try putting yourself in their shoes and “consider alternative explanations of why that might be,” Wool suggests.
Perhaps they’ve had their own struggles with restricting and limiting something in their lives, and your aspirations or successes have prompted envy.
They could simply be having a bad day.
Or maybe they’re just craving a night without a sense of restriction.
Whatever the reason, try not to let it get to you.
“People are going to judge you if you’re eating the chips or if you’re not eating the chips,” Wool said. “Living a life according to others’ values can be exhausting.”
So, Wool added, it’s really about tapping into what’s important to you and what you value.
You can do it!
