How to Stay on Track With Nutrition at Social Events

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There's one thing that I can say for you guys to take away: don't eat like an asshole. I've joked around with our VIPs about that all the time, and I say it with love. Don't stack up your plate so high that you literally eat it all, and then afterwards you feel so uncomfortably stuffed. That's the worst feeling in the world, right?

What's up, you guys? Hey, welcome to The WarriorBabe Show with Nikkiey Stott, co-founder of WarriorBabe. On this podcast, we talk about mindset, methodologies and tactics that will help you lose body fat, build muscle, be strong and feel insanely confident. I'm your host, Nikkiey Stott, and welcome to today's episode, episode number 210.

Before we dive into today's topic, I just want to first say how much I appreciate you guys listening and also reviewing the podcast. I've been reading some of the recent reviews and comments that have been coming through, and I just want to say thank you. And secondly, let's continue to spread the word of this podcast, because I'm one person and you are many. So many of you sharing this episode with a friend, a co-worker or a family member helps more women, more people, listen to this podcast overall. That will help me get to my goal of not only helping thousands and thousands more people, but also getting the podcast to 1 million downloads before its second birthday, which will be January 9th, 2025. We have 700,000 downloads right now, so we're 300,000 away. It will be a push, but I've got faith. I've got faith in the community. So if you could support me in that goal, I would appreciate it so much. Comment, share it, spread the word.

Okay, now let's do today's episode. I think it's perfect timing. It's going to help you know how to navigate social events while staying on track with your nutrition. Whether it's a birthday party, or the holidays that are coming up. I believe this is going to air right before Thanksgiving. Then we have Christmas and we have New Year's. And then I feel like the first half of the year is a holiday every three weeks. Or it could be a night out with your friends. Social events can feel like a landmine to your nutrition goals and to your fitness goals, right?

So maybe you're wondering, how can I enjoy myself without feeling guilty or derailing my progress? Or can I really stay consistent when I'm surrounded by drinks and food and friends that are also indulging in these luxuries? And the good news is you 1,000% absolutely can. So that's what I want to talk about in today's episode. I want to share some practical strategies to help you approach these social events with confidence, with balance and, most importantly, a mindset that lets you enjoy the moment without any regrets, and even afterwards without any regrets. So let's dive in.

The first thing I want to talk about is the mindset aspect. That's the first thing we need to address, because this is where most people trip up. Social events aren't just about food. They're about the connection. They're about the celebration. They're about being present. They're about catching up with your friends. But a lot of the time, everybody makes it all about the food, and that's where the guilt or the anxiety and feeling like you messed up or you failed can totally creep in.

So instead of going into a social event thinking, I have to be perfect, I've already tracked all of my meals, I can't eat anything off my plan, try reframing it as an opportunity to enjoy the people around you while making choices that align with your goals. It's not about the food. The really important aspect, no matter where you're at in your journey, is that typically you have some type of story or limiting belief around what you're trying to accomplish. So what you want to do is reframe that limiting belief in a way that's supportive.

We all know when you go into social events, it's about the food. What food is going to be served? What's on the menu? What kind of drinks? What do I have access to? So instead of thinking about it that way, reframe it. Think about it like, okay, I'm going to see family that I haven't seen in a while. And while you're there communicating and catching up and connecting, you can then secondarily make choices that align with your goals. So it's not about being restrictive or on or off your quote-unquote macros or quote-unquote diet. It's about finding a balance that works for you in the moment.

And let's be real. Hear me loud and clear. One meal or one event is not going to make or break your progress. What matters most here is the consistency of your habits over time.

For me, for example, if you follow me on social media, last weekend I took my family to New York and watched my cousin that I grew up with get married. In that moment, I'm not thinking, oh, all my macros are on point, I need to be perfect, I can't go off plan. I'm thinking, I haven't seen my cousin in years. I'm meeting his wife for the first time, or second time, because I saw them at the engagement party. His friends are all there, and I've never met them before. I'm seeing my dad's brother, my uncle, who I don't see often. I'm able to reconnect and meet new people. So I'm not thinking about whether my macros are on point. And I want you to know, hearing that from me, that I allow myself to do those things. I hope that allows you to do those things too.

And I wasn't worried that that event was going to completely derail my progress, which I'm aware a lot of people think. I've coached thousands and thousands of women, and that always tends to be the one thing they're anxious about leading up to the event. And then afterwards, especially the day after, because of all the bloat hanging on, they feel like they've ruined all their progress. And then after five to seven days, they realize, ah, well, I'm back on my consistency, I'm back on my habits of eating right and working out. You will notice that everything dissipates. If you haven't experienced that yet, trust me, you will. And if you have, you know exactly what I'm talking about.

So all in all, this one time isn't going to mess you up. It's not going to make or break your progress. What matters most is your consistency, your behaviors and habits around these events. And truly giving yourself permission to enjoy the event while staying intentional will make all the difference, including how you feel about it before and afterwards.

One of the best ways to feel confident at an event, I personally think, is to plan ahead. But don't overcomplicate it. So I want to give you a few things you can do before you show up to the event.

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Nikkiey: On top of this, if it's an event like the one I just talked about, a wedding, I won't really do these things. I'll just chalk it up to the fact that I'm here to enjoy myself, and I'm not worried about whether I'm going to fall off my plan. It's one day. For me, in my phase of my journey, I'm in maintenance. I live in maintenance. I've talked about that many times on the podcast. This is where the magic happens.

But maybe you're somebody working towards a goal, or you're new to starting your journey and you're trying to rewrite your habits. Maybe you're four weeks in and you have a social event. One, know that it's not going to derail your progress, but also be consistent when you're done with the event. But two, maybe you have a hard goal that you're trying to get to. Maybe there's a vacation. Maybe there's a wedding. Maybe there's just something you want to prove to yourself. Then you do need to plan ahead.

So the first thing I would say is, if you know what the event will have, specific types of foods, like if it's a barbecue, a buffet, or a sit-down dinner where you can plan your meals around it, then be more aware of that. If there's a menu, for example, where you're going to dinner and you can search the menu online, then, and I've told thousands of women to do this and it truly helps them mentally, I would recommend that you look at that menu and see what options they have. Then you can plug and play that with your MyFitnessPal to see how you can plan your other meals around that meal.

Another example: if the dinner you're going to will be higher carb or higher fat, you can aim for more protein and veggies earlier in the day and in all the other meals around the big meal. And that's exactly what I would say for Thanksgiving. Thanksgiving is going to have tons of carbs, tons of fats and tons of desserts that are carbs and fats. There's really not much protein other than the turkey. So plan tons of protein and veggies in the meals around the big meal you're going to have on Thanksgiving. It's not about restricting yourself. It's about making adjustments that allow you to enjoy the event or the holiday without any type of stress.

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Another one is, if you plan to drink, decide ahead of time how many drinks you're going to have and stick to that. Whether it's a wedding, an event, a dinner out with friends, or Thanksgiving and the holidays coming up, think about how many drinks you're going to have. Two, three. Okay. And then stick to that. You don't need more than that. I'm feeling happy and cheery and talkative after just one or two, because I don't drink often. So just know how many you're going to have and stick to it.

And then I would recommend opting for lower-calorie options, like the organic wines that are out there if you're a wine person. Me personally, I like tequila and club soda. You could do vodka and soda. More on the higher end, like tequila, which is a prebiotic or probiotic, one of them, so it's good for your gut. That's why I love tequila. You won't find me drinking vodka. Vodka just isn't good for me. Or you can opt for light beers or light seltzers. But most importantly, make sure that when you're having these drinks, you're also balancing them with tons and tons of water. Drink water, drink water, because alcohol adds up so quickly and it's empty calories, and in my opinion it's not worth it. I'd rather eat my calories than drink them. So just stay mindful of your choices, because that will help you enjoy it without going overboard.

And the other thing is more about what I already said. Stay aware of what kind of event it is and know that it's not going to derail your progress. Planning doesn't mean you have to obsess over it. It's simply about setting yourself up to feel empowered when you walk into an event.

Now let's talk about what to do when you're actually at the event, because you can plan all of these things, but how do you follow through? This is where mindfulness and balance really come into play.

What I would recommend first is, when you arrive, take a moment to check out what's available before actually diving in. If you're at an event and you don't know what's there, this gives you a chance to prioritize the foods you really want rather than just grabbing everything in sight. I've personally been in a situation where I didn't survey all the options in front of me, maybe at a buffet at an event, or even at Thanksgiving, which is coming up. There are so many options out there for you to enjoy, but you can ask yourself, what's worth it to me? What will I actually truly enjoy? You don't have to slap everything on your plate. You can just look at it: do I like this, am I going to truly enjoy it, and is it worth it for me? So survey first, and then when you're ready to dive in, you've already mentally prepared and brought mindfulness around what you're going to go for.

The second thing I would say, whether it's Thanksgiving or Christmas or anything, it doesn't even matter, because all of these events and how to stay on track while navigating them kind of coincide, is that if you're building a plate, start with protein, start with a veggie. Start with the turkey, start with the green bean casserole. But know that the green bean casserole also has other ingredients in it, like carbs and fats. That's going to help keep you satiated, satisfied and balanced, because having more protein on your plate is going to help you stay fuller and feel fuller, so you'll be less likely to overindulge. After that, add the fun stuff, like small portions of your favorite sides or desserts. If you're out to dinner, it's a little bit different. I would lean more towards the menu approach I talked about earlier, because it's just one meal. But if you're at an event with tons of options, this is the way I would navigate it.

Another thing I would recommend: you don't have to avoid indulgent foods altogether. You don't have to slap a ton of mashed potatoes and a ton of stuffing on your plate. Focus on good, balanced portion sizes. Aim for a portion that lets you enjoy it without feeling overstuffed. There's one thing I can say for you guys to take away: don't eat like an asshole. I've joked around with our VIPs about that all the time, and I say it with love. Don't stack your plate so high that you literally eat it all and then afterwards feel so uncomfortably stuffed. That's the worst feeling in the world, right? So that's what I would recommend. Practice portion control and portion awareness, and just don't get overstuffed.

Another thing I would say is stay hydrated. Drinking enough water throughout the day and throughout the event will help you stay hydrated and avoid making mistakes, because our hypothalamus controls both our thirst and our hunger. So if you're thirsty going into an event, it may confuse whether you're hungry too. So make sure you stay hydrated.

And the last strategy I would share for when you're at the event is enjoy the experience, engage in the experience. You're there to connect with others and enjoy the moment. So focus on the conversations, the new memories, the laughter, talking to each other. Shifting your attention away from the food will help reduce the stress or pressure around your choices.

It's a different story when people look to food to cope with the uncomfortableness of being in these situations. That's a whole other episode, because it dives a little deeper. I think one of the first five episodes of this podcast I ever recorded is how to control emotional eating, so I would highly recommend checking that one out. I think it's still one of our top five or top 10 episodes.

But anyway, these are ways I would recommend to feel more balanced and more mindful when you're actually at an event. Number one, survey the scene first, survey the options. Focus on putting protein and veggies on your plate first. Be aware of portion sizes, and put portions on your plate that help you feel full and satiated, not overstuffed. Stay hydrated and drink enough water. And then experience the event.

Okay, I kind of went on a journey here. We talked about planning ahead. We talked about the event itself. What about afterwards? I trickled that in a few minutes ago, that a lot of people experience bloat or feel like, I've ruined it all. So let's talk about the aftermath, because sometimes even with the best intentions, you might feel like you overdid it.

Well, here's the key. Don't freaking dwell on it. If you feel like you ate or drank more than planned, the best thing you can do is move forward. There's no need to restrict. There's no need to punish yourself the next day. There's no need to feel like you have to go to the gym and burn a thousand calories or spend three hours working out. Just get back to your normal routine. Hydrate yourself. Eat your balanced meals. Hit your workouts as planned. Don't kill yourself afterwards. Don't dwell on it. That's going to be the motto. If you feel like, even with the best intentions, you overdid it, do not dwell on it.

Let that sink into your brain. And I hope that when you're enjoying yourself on Thanksgiving, or maybe the day after, you can hear me saying this: don't dwell on it, move forward. One event is not going to derail you unless you let it turn into a downward spiral. The way it's going to derail you is if you dwell on it and don't move forward. You live in that past guilt or whatever you're experiencing, and you make the same choices the next day and the next day and the next day leading up to Christmas, since I'm using Thanksgiving as the example. And then that's where you feel like you need to go 1,000% come January 1st.

This is your opportunity to do something different than you've done in years prior. So do it. Remember, consistency is what drives results, not perfection. So give yourself grace. Trust that your long-term habits will keep you on track. And just do your best. If you know that last year is how you did what I just described, make this year different.

Okay, so let's wrap up really quick with the ways to navigate social events and stay on track with your nutrition and your goals. Number one, shift your mindset. Focus on the connection you're making and the balance you want to strive for, not on restriction or perfection. Second, plan ahead. Adjust your meals. Set a drinking plan. Bring something that you feel is healthy and that you know you're going to love. That's another thing that just popped into my brain. Third, be mindful during the event. Prioritize the protein. Practice portion awareness. Enjoy the experience beyond the food. And the last thing is move on afterward. Don't dwell on what you ate. Just get back to your normal routine and stay consistent.

Know that these social events and holidays are a part of life. They're meant to be enjoyed. So approach them with the intention and flexibility that let you stay aligned with your goals and enjoy the moment. Okay?

So I hope this podcast helped you today. I'm really glad it's coming out right before Thanksgiving, because maybe only 10% of you would have had success going into the holiday, and I want it to be 50%, 60%. I want you to come out the other side with this new type of awareness that you're gaining from this podcast. Now all you have to do is go take action on what I just said. Okay? I believe in you and I know you can do it. So go believe in yourself. Be confident. And keep the promises you're going to make to yourself this holiday season, or at any social event. All right? Love you guys. I'll see you in the next episode. Deuces.

Hey, really quick before you go, I have one small favor to ask. If this episode brought you value or sparked something in you, take just a moment to hit that review button. Your rating and review make all the difference, helping more women discover the tools they need to transform their fitness and their confidence. It takes less than a minute, but it can change the path of someone else's journey. Thank you so much for leaving that review. I appreciate you so much.