How Your Social World Influences What You Eat
Your “social world” includes your environment and the people around you. Whether you’re at work, at home, or in other situations like a party or a restaurant, your interactions with others significantly influence your behaviors, including what you eat and how you approach your health goals.
The Power of Social Influence
Have you ever heard the saying, “You are the sum of the five people you spend the most time with,” or “Tell me who your friends are, and I will tell you who you are”? These phrases highlight the profound impact your social circle can have on your habits and choices.
For example, have you found yourself trying to eat better or avoid alcohol, only to hear phrases like, “One won’t hurt” or “It’s not like you eat this every day”? If so, you’re not alone. These comments can undermine your resolve, making it harder to stick to your goals. This influence extends beyond food to exercise and other lifestyle choices.
Understanding Social Cues
Social cues are the verbal and non-verbal signals we pick up from others that influence how we behave. These cues often shape our decisions around food, exercise, and other health-related habits—sometimes without us even realizing it.
Examples of Social Cues
- Food at a Party: If someone offers you cake, you’re more likely to eat it than if no one offered.
- Gym Behavior: Feeling judged at the gym might make you leave earlier than planned.
- Dining Out: If your friends skip appetizers, you might be inclined to do the same.
Our responses to social cues often stem from habits formed over time. Nowhere is this more apparent than within families, where established routines heavily influence behavior.
Reference:
- Higgs, S., & Thomas, J. (2016). Social influences on eating. Current Opinion in Behavioral Sciences.
Positive and Negative Social Cues
Social cues can either support or hinder your health journey. Let’s explore both:
Positive Social Cues:
- A friend inviting you to a yoga class.
- Coworkers suggesting a healthy lunch spot.
- Family members choosing a nutritious dish for a gathering.
Negative Social Cues:
- Peer pressure to eat dessert or drink alcohol.
- Judging looks when you order a salad instead of fries.
- Friends consistently choosing sedentary activities like movies or happy hours.
Recognizing these cues is the first step in managing their influence.
Reference:
- Herman, C. P., et al. (2003). Social influences on eating: Implications for nutritional interventions. Nutrition Reviews.
Types of Problematic Social Cues
1. Food Pushers
- A spouse insisting that snacking on chips won’t derail your progress.
- A coworker placing a cupcake on your desk for a birthday celebration.
- A friend bringing over a tray of homemade lasagna.
2. Judgment
- A relative raising an eyebrow at your “healthy” menu choice.
- A spouse rolling their eyes when you announce plans to attend a fitness class.
- Friends commenting on how you’ve become “no fun” for skipping dessert.
3. Other People’s Habits
- A partner lounging on the couch after work, discouraging activity.
- Colleagues suggesting fast food for lunch every day.
- Friends defaulting to sedentary social activities.
Strategies to Change Problem Cues
While you can’t control others, you can control your actions and reactions. Here are ways to address and adapt to problematic social cues:
1. Be Mindful of Social Cues
- Pay attention to the verbal and non-verbal signals influencing your choices.
- Identify recurring patterns in social situations.
2. Communicate Your Goals
- Let friends and family know you’re prioritizing health.
- Invite them to join you in healthier activities or meal choices.
3. Create Positive Cues
- Surround yourself with people who support your goals.
- Plan activities with like-minded individuals, such as group fitness classes or potlucks featuring healthy dishes.
4. Build Resilience Against Negative Cues
- Practice saying “no” confidently: “No, thank you. I’m working on my health goals.”
- Bring your own healthy options to gatherings to ensure you have choices that align with your goals.
5. Reframe Situations
- Focus on the bigger picture of your health journey.
- Use social challenges as opportunities to reinforce your commitment to your goals.
Reference:
- Stok, F. M., et al. (2016). Social influence in nutrition interventions: A systematic review. Obesity Reviews.
The Role of Self-Awareness
Being mindful of social cues can help you respond in ways that align with your health goals. This doesn’t mean avoiding social situations but rather:
- Developing strategies to navigate them.
- Identifying supportive allies in your circle.
- Staying focused on your “why”—your personal motivation for better health.
Reference:
- Baumeister, R. F., & Vohs, K. D. (2007). Self-regulation, ego depletion, and motivation. Social and Personality Psychology Compass.
Conclusion
Your social world plays a significant role in shaping your health behaviors. While social cues can sometimes derail your progress, they can also be powerful motivators for positive change. By being mindful of these cues, communicating your goals, and building a support system, you can create an environment that encourages success.
Remember, you have the power to control how you respond to social influences. With awareness and intentionality, you can stay on track and achieve your health goals—no matter what’s happening around you.
