Peer Pressure Scenarios: How to Stop Eating Unhealthily
Peer Pressure Scenarios: How to Stop Eating Unhealthily
There's nothing more irritating than trying to lose weight, and your friends and family are putting you under different peer pressure scenarios to eat unhealthily.
"Aww, c'mon, just have one more!"
"Live a little. Eat another slice of cake!"
"Stop being such a Debbie Downer, have another drink!"
Meanwhile, you're wondering how on Earth you will succeed while it feels like everyone is making it infinitely more challenging.
But you're good.
Because you've got your mate Leo here to help out.
Firstly, you'll learn why people apply peer pressure to get you to eat unhealthy food, whether at the pub with your friends, at your aunt's house or even snacking at work with your colleagues.
Then we'll follow up with tips to help you stop giving in to peer pressure.
Let's get started.
Peer Pressure Scenarios: Sometimes People Are Just Being Nice
Sometimes people are just being polite, even though the temptation is inconvenient; people can't read minds. Not everyone knows you're trying to be healthier.
But in these situations, e.g. when snacking at work, it's your duty, and no one else's, to say something like, "No thank you", and you don't need to justify yourself, either.
Saying "no" for the first time will feel challenging, but the more you do it, the easier it gets.
Saying "no" is also powerful in understanding that you have complete control over your relationship with food, not the other way around.
And if they're a great friend or family member - they'll understand and move on, as simple as that.
But that's in an ideal world.
What if they persist?
Peer Pressure Scenarios: Their Insecurities
So, why do people persist?
Easy - it's their insecurities.
Think about it, have you noticed that it's rarely the people who look after their health that are creating these peer pressure scenarios? It's often the people who neglect their nutrition, inconsistently train, and, honestly, someone you just straight up wouldn't go to for health and nutrition advice.
How can I confidently say this? Because if they cared about their health and fitness, they wouldn't be applying this amount of peer pressure, and they'd likely be in the same boat as you.
The most interesting part? They've made several promises to themselves about eating better and exercising more but have never consistently followed up with it.
So can you imagine how it makes them feel when they see you doing your best to change your habits to much healthier ones? They're going to feel guilty and ashamed.
Especially when:
They're on their 5th alcoholic beverage, and you're still sipping your first cranberry juice.
It's only Thursday, and they've already eaten takeaway for the 7th time this week.
Meanwhile, you're eating the tasty beef, rice and mixed vegetable meal you prepared at home, which fits nicely into your calorie-counting diary.
You've just returned from a killer leg session at the gym and your 3rd session this week, but they still have yet to use the gym membership they signed up for five months ago.
They now see you being consistent with everything they've promised themselves that they'd be doing for years.
And with all this context, what do you think is the easiest and quickest way to make themselves feel better?
By bringing you down with them.
Peer Pressure Scenarios: Take it as a Compliment
Instead of getting worked up and inside your head about it, take it as a compliment because they're not the ones who are:
Drastically reducing their alcohol intake, you are.
Preparing their meals in advance, you are.
To name a few.
They're looking at you and wish they could do what you do, so they apply these peer pressure scenarios.
It's not easy, especially when it's from loved ones, and you're still in your earlier days. I know this because I've also dealt with it throughout my self-improvement journey.
And I'm sure you can relate to the following types of comments:
"You're not coming out to the pub? You're so boring!"
"You're going to sleep early tonight instead of playing poker? Wow, you're old now."
"Just have one damn drink! Stop ruining the night."
Although since then, guess who made insane progress? Exactly.
And guess who also witnessed that progress happen? Yup.
There are no prizes for correctly guessing who also asks who for advice nowadays.
Was it annoying to keep hearing these comments at first? Of course.
But the more consistently these people saw me respect the boundaries I set for myself, the less it'd happen.
This isn't to put me on a pedestal, but instead, so you can see that:
These types of peer pressure scenarios from family, friends and acquaintances happen more often than you think. It's a normal part of being on a fitness journey.
You're 100% in charge of whether you give in to temptations such as snacking at work, going overboard at the bar or eating all the treats at your uncle's place, no one else.
Keep being consistent enough; you'll eventually see results. Those same people will ask you for advice when you see results because you've set an example.
Anyway, enough about why peer pressure scenarios happen, as you probably would've seen me speak about it enough on my Instagram or Twitter account.
Let's speak about tips on how to stop giving in to peer pressure.
Here are 5 of my best tactics.
Peer Pressure Stories: The Challenge Excuse
A tip picked up from my mentor, Jordan Syatt, and it works incredibly well for whatever reason.
It's also perfect for when you're with a group of people who keep trying to get you to eat and drink more, which you obviously can't stand due to the level of obnoxiousness.
So, how does it work? Well, you say something along the lines of:
"I'm doing a 50-day challenge where I don't drink alcohol."
"I promised myself I'd only drink water for a month."
"I aim to go 30 days in which I skip dessert."
Regardless of what it is, I've always noticed that they back off when you tell someone you're "doing a challenge", which is why you aren't eating or drinking more. What you specifically say doesn't matter too much either - it doesn't have to be real.
The main aim of saying this is to get the obnoxious person, or people, off your back so that you can be consistent with your calorie-counting diary and healthier eating.
This is also a tactic that my online member, Iuri, used exceptionally well. The 'challenge scenario' helped him drop 10kg in 12 weeks, all whilst eating around 2,000 calories per day and cutting out 0 foods.
Peer Pressure Stories: Take it to Go
Another great idea is to accept whatever they're giving you but take it to go.
Society has led us to believe that we always need to eat everything off our plate or eat everything given to us at that very moment. This couldn't be further from the truth.
For example, if you're at work, and Chris from the next desk over brings in a box of 12 Shipley Donuts and persists on you having one, although the issue is that it doesn't fit into your calorie counting diary for the day. Still, you would also love to eat it tomorrow (because everything works in moderation) - then say that.
Say that you'd love to have one, but you're going to take it with you to have later.
He may be slightly annoyed if he's irritating - but who cares? Because his annoyance isn't your issue.
He'll understand and be pleased you accept his offer if he's a great work colleague.
Or you're at a restaurant for your friend Mary's birthday, and your cousin insists you share another bowl of buffalo wings. However, you've already eaten two slices of pizza and enjoyed a Long Island Iced Tea - and by this point, you feel you've had enough.
You could say you'll be happy to order it; you'll just take half of the wings to go.
If she's a pain in the butt cousin, she'll probably start whining, but it doesn't matter because you've got goals to accomplish.
She'll agree and proceed with your plan if she's a lovely cousin.
Because in both of these scenarios, saying you'll have it later is a normal response. You've got goals to achieve, and if taking it to go is the best option for you at the time, then so be it.
Peer Pressure Stories: Avoid Talking About Your Food Choices
Do the following peer pressure scenarios sound familiar?
Annoying Angelica: Let's order a tub of fries to share!
You: I'd rather not. I feel satisfied with what I've had.
Annoying Angelica: *Glances at your meal and smirks* pfft, is that all you're gonna eat?! Are you on a diet or something? You know, most diets don't even work. Haha!
You: That's fine, but I'm good on the fries, thanks.
Annoying Angelica: Oh c'monnnnn, I want some, but they only have it in one size, and I don't want the entire thing.
You: Then get it for yourself and save some for later. I'm good.
Annoying Angelica: *Instantly admires how well you held your line and realising it's probably for the best anyway, considering she's already eaten two double beef burgers, 4 McNuggets and a McFlurry.*
Realise there's minimal justifying.
No entertaining the conversation.
Nor are there any signs of hesitation.
You just politely declined and told her you're satisfied, which there's nothing wrong with, and good on you.
Peer Pressure Stories: Not Feeling Well
Another tip you could use is to say you're not feeling well.
Again, does it have to be true? No.
Are you lying? Maybe, and although I don't always condone lying (I believe it's entirely dependent on the context), as long as you're not hurting anyone and it gets the obnoxious person to stop persisting, so be it.
When people are sick, often they won't have an appetite, and if you don't want to eat or drink whatever is being offered because it's outside your goals, and they're persisting, say you haven't been feeling well, and your appetite is non-existent.
Could work.
Although how you deal with the conversation that follows is up to you, haha.
Peer Pressure Stories: Food is Always in Your Control
One of my favourites here does not need much expansion, as various examples have already been mentioned - but you're in charge of your relationship with food; food isn't in charge of you.
You're an adult, so you can make decisions that'll benefit you in the long term rather than succumb to the instant gratification that'll cause you to go against your goal.
Of course, giving in occasionally does happen, and it's okay; nobody is perfect, but it's your duty to ensure consistency because whether you do or not is entirely on you.
No one else.
Peer Pressure Stories: My Example
In 2018, shortly after graduating with my strength and conditioning degree at the University of Central Lancashire, I worked a temporary office job in Canary Wharf, London, for about three months.
Of course, there were always treats going around - almost everyone was snacking at work, and this one lady, who I'm going to call Hannah, would not stop persisting that I had some of the massive jars of the peanut M&M's she bought in.
At first, I thought she was being nice, so I'd politely decline, but after Hannah's 5th "Oh c'monnn", without thinking, I said:
"I didn't wanna mention this at first because I was a little embarrassed, but I'm allergic to nuts - so I hope you now understand why I've been saying no."
Boom, she didn't ask me ever again. Lovely.
We stayed cool from there, too; nothing changed within our relationship.
Would I have used that excuse if I had been staying for longer than three months? Probably not, but it worked for me at the time, and considering that she and I didn't speak much, it was easy to get away with.
That office job also taught me a few other things:
Treats are going around the office all day, every day, and the continuous snacking at work is very real, and the temptations can be super high. Although this can easily be worked around by planning.
There needs to be more readily available nutritious foods in many workplaces, although that's for another article.
Telling someone you'll never really see again that you're allergic to something is an easy way to get them to stop persisting.
An office job wasn't for me.
Peer Pressure Stories: Ending
So now you know exactly what to do when peer pressure scenarios arise amongst your friends, families and acquaintances.
If you enjoyed reading this 'Peer pressure scenarios: how to stop eating unhealthy' article, then consider grabbing my free:
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Speak soon,
Leo
P.S. If this article could benefit at least one other person you know, please share it with them on WhatsApp, iMessage, Twitter or others. I'd also sincerely appreciate it, meaning you'd be helping not one but two people out!