Stay on a good eating path is one of the hardest things to do, specially when business lunches and dinners are such big part of the corporate play field. So here are my powerful, yet uncomplicated tips for you to plan for food and keep your focus on what really matters:

1- Don’t go to dinner (or any meal) starving

Eat a healthy breakfast and a low calorie snack before attending to any social event that envolves food. Start your day with a satisfying breakfast — such as eggs with tossed spinach leaves and mushrooms, or a bowl of yogurt with high fiber fruits (blueberries and raspberries are great choices) — so you won’t be starving when you arrive at the gathering. Eating a nutritious meal with protein and fiber before you arrive takes the edge off your appetite and allows you to be more discriminating in your food and beverage choices. You’re less likely to overeat if you’ve got your appetite under control.

2- Don’t become a victim of what’s available

The best way to say no to bad food is to not put yourself in a position that you have to say no. The best way to do that is to always have good healthy food around. Bring a thermo bag with you anywhere you go (there are many compact yet functional choices available, look for bento boxes at

3- What’s done, it’s done

Don’t regret if you overeat cause you didn’t follow steps 1 and 2. It will just make things worse. Any feeling of guilt or shame is perceived by the body as a threat and starts a moderate stress response, that makes it store fat and not build muscle. Let it go and get ready to start over, follow steps 1 and 2 and enjoy your meals feeling like a boss!


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References: Tips To Survive A Healthy Thanksgiving Feast, WF Team, Eating Psychology Weigh Loss Protocol,