Advertisement
Enjoy both food AND friends by practicing mindfulness
“Live a little!” “A salad? That’s no fun.” “Fries for the table!” When you’re faced with delicious but unhealthy food choices, peer pressure can make it difficult to stay the course with healthy eating.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
“Most times, the people who pressure you do it out of love — they want you to share their food and the feelings that come with it,” says psychologist Susan Albers, PsyD. “So it’s hard to say no to peer pressure.”
But it can be done. Whether you’re trying to make healthier choices or just want to march to the beat of your own drum, a little forethought is key.
Just like the flu, eating is contagious.
“We eat like others because we want to be the norm. We want to be like the people we are spending time with,” Dr. Albers explains.
“And it’s subtle. Studies have shown that people eating together even tend to chew at the same rate. They mirror the person they are with.”
That means if you hang with a crowd of indulgers, you’re more likely to overeat in order to fit in. It works the other way, too — you’re more likely to pass on that piece of cake if your friends do.
“Who you eat with has a dramatic impact on what you order and how much you eat,” she says. “But if you become mindful of yourself and your habits, it’s easier to avoid following what everyone else is doing.”
“Mindful eating is the polar opposite of peer pressure,” Dr. Albers says. “You use internal instead of external social cues to make decisions.”
To be a mindful eater, set your intentions before you begin eating — and then follow through one bite at a time. Stay present. Focus on all the sensations eating involves: how food tastes and how it makes you feel. Mindfulness can help you feel more satisfied and in control.
Advertisement
To do it:
“Even paying attention to your rate of chewing helps you avoid unconsciously slipping into what others are doing,” Dr. Albers notes. “Look at how fast others are eating, and try to chew more slowly. If you are aware of what you need, that’s going to make a big difference.”
If you have a hard time saying no to peer pressure, practice, practice, practice. Say, “No, thank you,” and, “I’m full,” in front of the mirror or in the shower. Repeat them until you sound and feel confident.
“When they don’t roll off your tongue and you hem and haw, it’s easy for people to rope you in,” Dr. Albers says. “But if you say no in a way that’s confident and assured, people back off.”
Then, take your act live. Enlist a family member or friend to give you feedback on how you sound. The more you say no to unhealthy food choices, the easier it becomes.
Before you go to a restaurant, look at the menu and pick out what you want. Then, when girls’ or guys’ night rolls around, be the first to order.
“The first person to order often sets the tone for the table,” Dr. Albers says. “If you already know what you want, your choice is yours alone and not someone else’s.”
Advertisement
Learn more about our editorial process.
Advertisement
As many as 76% of people experience weight recurrence after bariatric surgery — but you can buck the trend by committing to long-term healthy habits
Intermittent fasting could impact your milk supply and energy levels, so it’s best to wait until you’ve weaned your baby from nursing
Although allulose is an FDA-approved sugar substitute, more research is needed to understand its safety
Consumption needs vary based on activity, weather, metabolism and other factors
A typical recommended balanced diet is half fruits and veggies, a quarter protein and a quarter grains
Foods high in protein, fiber and water can help keep hunger at bay
Foods high in protein and fiber can help suppress your appetite, as can exercise, sleep and other healthy habits
Alcohol provides empty calories, heightens cravings and may slow down your metabolism
Not all ear infections need antibiotics — cold and warm compresses and changing up your sleep position can help
A glass of lemon water in the morning can help with digestion and boost vitamin C levels, and may even help get you into a better routine