Healthy Hollywood: 6 Tips To Avoid Poor Social Eating Habits

Nutritionist Keri Glassman, who regularly shares her expertise on Access Hollywood and Access Hollywood Live, is answering your nutrition, diet and health questions.

Want to know how celebrities are getting their fabulous post-baby bodies? And, if their diet plan is right for you?

This week’s question…

“Khloe Kardashian blames her sister for her weight gain. How do you avoid packing on the pounds when your friends seem to be influencing you to make poor eating decisions?” — Angelica G., Tampa, Fla.

Keri says…

If you’ve been keeping up with the Kardashians then you may have noticed Khloe’s recent weight gain. In true Khloe fashion, she isn’t holding back when it comes to expressing herself. She says her recent weight gain is to blame on pregnant sister, Kourtney Kardashian.

You may be laughing off this accusation, but read on as there may be some truth to it. A recent study published in Appetite found that eating behaviors may spread through social networks. Another study in The New England Journal of Medicine found that among pairs of adult siblings, if one sibling became obese, the chance that the other would become obese increased by 40 percent.

So if you don’t want to fall into the same trap, here’s how you can avoid putting on the pounds when someone close to you is!

Establish a verbal reaction…

…When you are dining with a friend or sibling you suspect may try and lure or seduce you into eating something not so healthy. Designing specific reactions–beforehand–will help you react quickly and efficiently so that you don’t start ruminating in the moment. For example, if your friend tries to persuade you into ordering a creamy pasta, you can say something like, “Actually xyz doesn’t appeal to me, I’m really in the mood for the…”.

Speak Up & Order First

Studies have found that just like weight gain, weight loss can also be contagious. Order your salad before your friend orders her burger, and she just may wind up ordering the salad too!

Be honest & upfront

If you tell your friends and family your nutrition goals, they will most likely respect you more for being real. You don’t have to get into details or even speak about weight loss, if that is your goal. By simply stating you are trying to eat healthy is as much information they need to know to stop them from trying to coax you into any indulgences that just don’t jive with your plan. Good friends don’t snub you for having goals and trying to stick to them!

Identify triggers

Arming yourself with the tools to make smart decisions is key to any plan. Sit down and identify different situations in which a friend or sibling may try and influence your eating behaviors in a negative way. Come up with a plan of action for each. For example, if you are meeting a friend for an afternoon hike and you know they love to splurge on not so healthy foods after, then pack a healthful snack—with a little extra so you can share!

Eat a snack every few hours

This is something I always recommend, regardless of the influence of others. Eating every few hours helps to prevent you from becoming so starved that you overeat and succumb to any “unhealthy food” temptations. Studies have even shown that eating every few hours stabilizes your blood sugar and keeps your from making bad choices later because you are starving. Some of my favorite snacks include 2 artichoke hearts with 2 teaspoons olive oil and lemon or a 4 oz plain Greek yogurt with a spoonful of chia seeds and 10 blueberries.

Discover non-eating activities

Hanging out with friends doesn’t always need to revolve around meals. There are plenty of activities you can do that are fun and give you a chance to converse. Some of these activities may even do your weight loss goals some good. For example, go for a walk or hike, take a dance class, go for a swim (if you are in warm weather) or pamper yourself with a massage or pedicure!

— Terri MacLeod & Keri Glassman