Social events—whether it’s a weekend BBQ, birthday dinner, or work function—can be one of the biggest challenges when you're working towards nutrition goals. But staying on track doesn’t mean you have to miss out. With a bit of planning and the right mindset, you can enjoy the moment and support your progress.

Here are some simple strategies to help you stay dialled in:

1. Plan Ahead

Before heading to the event, take a look at the menu (if available) or think through what options will likely be on offer. Decide in advance what you’ll eat so you’re not making choices on impulse.

2. Hydrate Early and Often

Drink water before, during, and after the event. Not only does this keep you hydrated, but it also helps with satiety and reduces the likelihood of overeating.

3. Practice Moderation

It’s okay to treat yourself—flexibility is key to long-term success. The trick is to enjoy indulgences in smaller portions, rather than going overboard.

4. Choose Healthier Options

Look for grilled, baked, or roasted items over fried foods. Prioritise protein and load up on vegetables where you can. Often, there’s a way to build a solid meal even in less-than-ideal situations.

5. Don’t Skip Meals

Avoid the “save up calories” mindset. Skipping meals earlier in the day often leads to excessive hunger and poor choices later on. Stick to regular meals and snacks, so you arrive feeling in control—not starving.

6. Bring a Dish You Love

If you’re attending a potluck or a barbecue, bring a dish that aligns with your goals. That way, you know there’s at least one thing on the table you’ll feel good about eating.

7. Shift the Focus

Remember, social events are about connection, not just consumption. Engage in conversations, play with the kids, or just be present—don’t let food be the main attraction.

8. Get Active

If there's an opportunity, get moving! Dance, play a game, go for a walk. Not only does it help you burn a few calories, but it also keeps your mind off the buffet table.

9. Watch the Drinks

Alcohol can derail even the best-intentioned plan. It’s high in calories, lowers inhibition, and can make poor food choices more likely. Stick to low-calorie options or limit your intake altogether.

Final Thoughts

You don’t need to avoid social events to stick to your plan. With the right strategies, you can have fun, connect with people, and still make progress toward your goals. It’s not about being perfect—it’s about being consistent, mindful, and prepared.

Need help creating a flexible nutrition strategy that fits your lifestyle? Chat with your Ascend coach and we’ll help you stay on track no matter what’s on your calendar.