当您试图变得更健康（无论是减肥还是参加比赛）时，外出并变得社交可能是一个挑战。同伴压力不仅是真实的，而且还有很多诱惑，即使是钢铁意志也无法承受。
“其中一部分是对未知的恐惧。”Brooke Zigler，注册营养师。很自然地想知道：聚会将提供什么食物？如果我没有好的食物选择怎么办？我会很想吃无法帮助我实现目标的食物吗？
对于大多数人来说，像熬夜，喝酒和吃大量“非计划”食物的行为在社交环境中比在家里闲逛时更诱人。这就是为什么有些人选择在追求健康或健身目标时完全跳过社交活动的原因。
While there’s nothing wrong with regularly practicing self-care by relaxing at home, you don’t have to decide between keeping up with your social circle and accomplishing your goals. “I often discuss with my clients that you can be both social and healthy, and that it doesn’t have to be ‘all or nothing,’ saysRachel Goldman, PhD, a licensed psychologist in NYC and Clinical Assistant Professor in the department of psychiatry at NYU School of Medicine.
“You are in control of your behaviors and you can continue to make healthy choices and not feel restricted,” Dr. Goldman says. “When you always RSVP ‘no,’ you are actually making it harder for yourself because you are restricting yourself in other ways — and that’s not sustainable.”
WHY STAYING SOCIAL IS IMPORTANT
特别是在减肥的情况下，至关重要狗万体育买球万博彩票下载安卓的是，在整个过程中继续将自己置于社交状态。“减肥很难，但是保持体重减轻甚至更难万博彩票下载安卓狗万体育买球,” Zigler says. If you lose weight by exclusively eating at home, you’re sort of setting yourself up for failure when you are finished with your weight loss. “You inevitably will want to dine out,” Zigler points out. “It is incredibly important to be able to learn to eat for the rest of your life, at home, at restaurants and in social situations!”
出去也是一个好机会“测试”new strategies you’ve come up with to deal with temptation, says艾米丽·菲尔德（Emily Field），注册营养师。“当然，任何人都可以quit sugar’或“排毒”时间很短，有限的时间，但是弄清楚如何在事件，假期，假期等方面工作，使我们在这些习惯的终身维护方面变得更加强大。”
There’s also the fact that getting together with friends and family has legit psychological benefits. “Social interaction and social support are so important for everything, but people find social support particularly useful when trying to accomplish certain goals, including health and fitness goals,” Dr. Goldman says. Of course, that doesn’t mean you have to RSVP “yes” to every event or get-together you’re invited to, but if you’re strategic about it, being social can actually add to your motivation to accomplish what you’re after.
FACTORS TO CONSIDER
专家说，要做出支持您的目标的选择，您必须评估每个社交机会，这些社交机会会逐案。这是他们希望您在说“是”或“否”之前考虑的。
Is it a rare occasion?
You probably don’t want to miss a wedding, graduation or the chance to welcome a new baby into the family. “No matter what your health or fitness goals, there are ways to stay on track while also being a part of events that only come along once or twice in a lifetime,” Field says. “Don’t skip events that you’d regret not being a part of years down the road.”
Are the other attendees supportive of your goals?
“Staying in is the right choice when you know the group of friends or the event you are attending is not a supportive environment,” Dr. Goldman says. For example, it may not be worth going out if you are meeting with friends who binge drink and stay up all night if you know those are two things you don’t want to do.
How do you think you’ll feel afterwards?
The feeling that you have after a decision or behavior is key. “As our thoughts, emotions and behaviors are all linked, that feeling is going to lead to other (positive or negative) thoughts, which is then going to lead to your next behavior,” Dr. Goldman explains. “So, if you are going to feel bad about not going, then go. Similarly, if you are going to feel bad about going ‘off your food plan’ or having an alcoholic beverage, then don’t, but find a way to still go and be social, even if you have to just stop by and leave early.”
Did you already go out this week?
If you have been going out a lot, maybe it would be good to reevaluate your goals and make a decision between what is most important to you, Dr. Goldman says. “We need to find balance in life, and having a healthy lifestyle is all about being OK with that balance.”
Is whatever you’re going to eat/drink/do worth it?
“If you feel like it’s not worth it to you, then don’t do it,” Zigler says. “You shouldn’t feel like you need to give into peer pressure. Make plans to see them another time and help suggest places where you feel comfortable eating and where there are options for everyone.”
How long have you been working toward this goal?
“换句话说，您是否已经陷入了健康饮食，定期运动，优质睡眠的凹槽中，如果您决定沉迷，您不难恢复正轨？”菲尔德问。“根据您的答案以及您建立了多少动力，您可能会决定参加'值得'。”
STRATEGIES FOR STAYING ON TRACK
通常，答案是参加社交活动，但请尽力保持您的计划。说起来容易做起来难，但是有一些明智的方法可以帮助自己控制。
练习灵活的思维。
Sometimes, you have to get a little creative to make social plans work.高盛博士建议：“如果您通常下班后去健身房，但明天晚上有一个欢乐时光，那么明天可能会在早上醒来。”“这样，您仍然可以坚持自己的计划，努力实现目标，而社交而不会感到内gui。”
提前查找菜单。
如果您要去酒吧或餐厅，这是关键。齐格勒说：“我总是给我的客户这个建议，因为这是为成功做好准备的最佳方法。”“您可以确切地决定要订购的内容，然后在外出时花费更多的时间进行社交，而不是专注于菜单。”
提供一些东西。
“If you’re going to a party or dinner at someone’s home, offer to bring a dish,” Zigler suggests. “ This way, you can bring something that you will enjoy and is part of your nutrition plan.”
提前说您需要尽早离开。
“Do you have an early run in the morning? Meet your friends but let them know you are going to head out early because you are going on a run,” recommendsAmy Goldsmith，注册营养师。
事先有小吃。
齐格勒说：“如果尚未选择餐厅，或者您无法随身携带菜参加某人的晚宴，请提前吃馅料。”“这将使您避免基于极端饥饿做出决定。相反，即使您的选择不那么理想，您也可以做出更聪明的选择。”
只是说你不喝酒。
“不想喝吗？让您的朋友知道您正在休息一下，并在Seltzer或Club Soda上品尝。” Goldsmith说。“更好的是，您可以自愿成为指定的驾驶员。”
Don’t give in to peer pressure.
请记住，没有人会强迫您吃或喝或做您不想做的事情。“当然，存在触发因素和诱惑，”菲尔德说。“压力来自人，地方，事件，社交圈。期望也存在。但是，如果您记得自己总是有选择，并且有权竭尽所能，以感受自己想要的感觉，那么在任何给定的情况下，您都会为自己做出最佳决定。”
