1. Keep Your Hands and Mouth Busy
“Hold a glass of water, or chew on some sugar-free gum,” advises Torey Armul, R.D., a spokeswoman for the Academy of Nutrition and Dietetics, based in Columbus, OH. This reduces the urge to eat just to keep yourself busy, she notes.
2. Don’t Stack Your Plate at the Buffet
Research published in the International Journal of Obesity found the average adult finishes 92% of the food on his or her plate. Take just a little bit of what you want, then decide if you really want to go back for seconds.
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3. Follow the 3:1 Rule
“I drink three glasses of water for every glass of alcohol I have, and I keep my party beverages to either wine or a drink with no more than two ingredients, like vodka and soda with lime,” says Michelle Johnson, an IFBB bikini pro and coach for Team Knockouts.
4. Eat Before You Go
“Walking through the door of a party when you are starving can be a recipe for disaster!” says Kelly Pritchett, Ph.D., R.D., an assistant professor in the department of Nutrition Exercise and Health Sciences at Central Washington University in Ellensburg, WA. Have a protein-rich snack with some fat, like low-fat Greek yogurt and berries or a small serving of nuts, within one to three hours of the party to stave off hunger and help you make more mindful decisions, she adds.