How to NOT Overeat at Friends' Weddings

How to NOT Overeat at Friends' Weddings

Your wedding is #1 on your mind - but what about all of the other weddings you are attending this year? We have to stay healthy and not go overboard at those, too!

Here are some of my top tips to stay healthy & on track with your health goals at a friend’s or family member’s wedding!

Choose to Have a Starchy Food During the Appetizers OR the Main Course

If you’re following my “Rules of Thumb”, you know that I recommend sticking with 1 starchy food per day.

Starchy foods include grains like bread, rice, pasta, and quinoa, but also starchy vegetables like potatoes, beans, peas, corn, hummus, French fries, etc. 

Sticking with 1 serving of starchy foods is ideal - so 1 piece of bread, or 1/2 cup of cooked rice or starch veg like peas. 

So this means, at a wedding, let’s stick with either 2-3 small apps with starch (like pigs in a blanket, mini hamburger sliders, etc.) OR the starch you’ll typically get with the entree - so the potatoes, the pasta, etc.

A good thing to do when you’re at home is to measure out 1/2 cup of cooked rice, pasta, peas, etc., put it on a plate and really LOOK at what that looks like. This way, when you’re out, you’ll know what 1 portion is.

Survey the Appetizer “Scene” to Pick the BEST App

I always want my clients and those taking my course to eat the foods they love, and not waste time on "mediocre” foods.

Therefore, a good thing to do is to really survey the scene of appetizers - look around and see all that is available, and then make the best choice - or choose the appetizer that looks THE BEST and TASTIEST to you.

Alternate Alcoholic Drinks with Seltzer

A good way to…

  • slow down the amount of alcohol you’re drinking, and

  • stay hydrated (to avoid hangovers and “munchies” food later that night and the next day)

is to alternate the alcoholic drinks you’re consuming with seltzer. That means, after every alcoholic drink, get one or two glasses of seltzer or water in between the next alcoholic drink.

Another good thing to do is to add a wedge or two of lemon or lime to your seltzer (or water if you don’t like the bubbles) - this way, it still can appear that you’re drinking (to ward off those people pushing you to drink too much!) and can make the in-between drinks more enjoyable!

Stick with Alcohol That Doesn’t Have Sugary Mixers

I do generally recommend an overall diet low in sugar which I believe is better for one’s health.

Here are some good examples to choose from:

  • Wine

  • Prosecco or champagne

  • Light beer

  • Hard alcohol + seltzer/ water/ or a low-calorie beverage like a diet soda

Ask for the Bartender to Make you “Weak” Drinks

This way, you can drink for a longer period of time without getting tooooo tipsy and then, let’s be honest, spiraling into “munchies” and fried food types of eating late at night and the next day.

Ask the bartender to make you drinks that have 1/2 the amount of alcohol they usually do.

So, for example, ask for a half-shot in a vodka soda, or a half-shot in a rum & diet coke.

OR, Ask for the Bartender to Pour You “Half” Drinks

Similar to above, ask the bartender to pour you half a glass of wine, or half a glass of prosecco.

Take a Dessert with You When You Leave

This is a tip I got from a friend in high school that I never forgot, which REALLY helps me.

Survey the scene (like we did with the appetizers) and find the BEST looking dessert - whether that’s the cake, a cupcake, a donut, etc. and pick it up and take it WITH YOU when you leave.

This way, you’re still having dessert, but there’s not a chance for seconds, thirds, or fourths!


If you are looking for the EASIEST and most realistic weight loss program - that works for the LONG term (it incorporates weekly meal plans, how to stop stress & boredom eating, AND an accountability group) - check out my program HERE!


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