In group settings, it's easy to get caught up in an eating frenzy, subconsciously matching others plate-for-plate. You can prevent gorging by filling up a little beforehand, says trainer Mark Verstegen, director of performance for the NFL Players Association and founder of the website Core Performance. "Make sure you arrive hydrated and have a small snack like a handful of almonds, or a banana with peanut butter, so you aren't [as] hungry," he says.
Watch out for drinks, too. "Cocktails can pack up to 500 calories a glass," says Verstegen. At the bar, sip slowly or alternate between high-calorie beverages and water. If your friends catch you empty-handed while they're drinking, they'll likely order another round.
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