You know the scenario. It’s the office holiday party, or maybe just a quarterly celebration, and there it is: the buffet. It gleams under the fluorescent lights, a beautiful, tempting mountain of mini quiches, tiny spring rolls, and those gorgeous, sugary desserts. It seems like the moment you step foot in the room, all your careful habits just vanish into the festive air, right? Why do we feel this strange, almost irresistible urge to graze for hours, only to end up feeling utterly miserable later?
It’s completely normal, but you don’t have to let the chaos of the catered spread completely derail your progress. The key isn’t willpower; it’s pre-planning.
Your First Line of Defense: Don’t Walk in Starving
This is perhaps the single biggest mistake people make. They think, “I’ll save up all my calories for the party.” But that’s a recipe for disaster. Walking into a room where rich food is piled high when your stomach is rumbling—well, you’re instantly setting yourself up for a calorie bomb.
Instead, you need to trick your body into feeling reasonably satisfied before you even leave the house. About 30 to 60 minutes before the event, have a small, quality snack. The key word here is protein. Protein is essential because it takes your body longer to break down, which naturally triggers those amazing fullness hormones in your gut. This little trick helps shut down that frantic, scarcity-mindset hunger. Think about a container of plain Greek yogurt, maybe a small handful of walnuts, or even a piece of string cheese. It doesn’t need to be much, but it creates a valuable foundation so you can make highly selective choices later.
Hydration is Non-Negotiable (Seriously)
Have you ever felt hungry, only to realize you were just plain thirsty? It happens all the time. Our bodies get their signals crossed, especially when we’re stressed or rushing.
Before you even touch the appetizer platter, or before you sip any celebratory beverages, drink a tall glass of water—we’re talking maybe two cups, 500 milliliters. Studies suggest this simple act, when done consistently, can actually help reduce how much food you consume at the following meal. It takes up space, making your brain register a sense of fullness. Keep a glass of sparkling water or plain tap water in your hand throughout the party, too. It makes it much harder to mindlessly grab handfuls of nuts or chips if your hand is already busy.
The Three-Item Buffer Zone Rule
Now for the main event: the appetizers. This is where portion control becomes a fun little game, rather than a punishment.
Take a moment. Look at the entire spread. Be honest with yourself about what you really want versus what you could have any day. Don’t waste precious energy (or calories) on something you’re just lukewarm about, like the basic breadsticks or the boring cheese cubes.
Once you’ve surveyed the landscape and identified your absolute favorites—maybe that homemade spinach dip, a perfect shrimp cocktail, and that one specialty slider—that’s it. Enforce the three-item limit for your plate, at least for the first round. You only get to choose three distinct items, and you should use the smallest plate available. This forces you to be highly selective, which is a surprisingly effective way to limit your intake without feeling deprived. You’re choosing quality over quantity, and that’s always a win.
Ultimately, remember what the office party is actually about: celebrating, relaxing, and networking with people you might only email all year. Focus on the conversation, not the canapés. Get back on track the very next day, because one celebratory night absolutely doesn’t define your entire journey.
What are your favorite pre-party snacks? Drop a comment below and let us know!
Before you leave, you must check these 5 holiday cookie swaps under 150 cals. Also, try these healthy weeknight recipes that you can make in under 30 minutes. And don’t forget to follow us on Facebook and Instagram for more healthy tips.
Sources
- www.hr.princeton.edu/sites/g/files/toruqf1976/files/2020-10/Tips-Managing-Healthy-Behaviors-During-Events-MyHealthCoach.pdf
- www.racgp.org.au/afp/2013/july/pre-meal-water
- www.healthline.com/nutrition/protein-shakes-weight-loss
- www.aicr.org/resources/blog/drinking-water-before-meals-may-help-you-lose-weight/
- www.stvincents.org/about-us/news-press/news-detail?articleId=17955&publicid=395
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