Christmas is a social time and we know that our brain likes to be social. We also know that our brain likes to fit in with the people around us and to feel part of the group. Seeking belonging and inclusion is another strategy that our primitive brain has put in place to increase the likelihood of our survival, (remember; people = food and survival – being a loner = death by sabre-tooth tiger).

This means that being around others who are actively engaged in eating can be tough at the best of times. Even if your dining companions aren’t actively pressuring your to throw caution to the wind and dig in, or have another drink (or three), your brain will react to behaviour that doesn’t mirror that of the group. This can lead to feelings of discomfort or stress and reduce our willpower or resilience in these situations. Throw in the sheer volume of food related activities over Christmas and it can seem a lot easier to just follow the crowd to the dessert table at least some of the time!

So the big question is how not to fall in with all that festive feasting? Here are a few tips:

• Bolster your resolve not to pig-out by warning your friends in advance and asking them to do you a favour and not put pressure on.
• Take charge! Suggest venues for gatherings and food related festivities that you know will provide healthy options, or will be easier for you to manage (like ordering off the menu instead of a buffet or set menu).
• Practice your reasons for declining food or alcohol out loud so you can hear yourself say it, and have the words ready when people put you on the spot.
• If possible, chose to spend time with other people who share your commitment to healthy eating, or at least invite a few of them to balance out the numbers and provide some moral support!
• Stay focused on your goals, Christmas is just a short period of time in the context of your weight loss or health journey. So set practical goals for yourself over the Christmas period and don’t lose sight of the big picture. What is it that you are ultimately trying to achieve and where you want to be on that journey as the New Year rolls around?

The external and internal pressure to eat and drink can be significant over Christmas. What goals can you set or commitments can you make to help you stay focused and manage that pressure well this Christmas?