Navigating party food on weight loss jabs

Robert Price | Last update: 27th November 2025

Step 1: plan, don’t panic

A little preparation makes a huge difference.

• Eat something light before you go. A small meal with protein and fibre like Greek yoghurt with berries, or eggs on toast.  This will help you arrive calm and not starving, meaning you will be more able to make the right choices once faced with the delicious looking buffet!
• Check in with your body. GLP-1 treatments slow digestion, so it’s easy to feel full fast. Decide in advance to enjoy the taste and not pile the treats high.
• Keep hydrated. Alternate each alcoholic drink with water or sparkling water. It helps prevent nausea and overeating and your head and waistline will thank you the following morning!
  

Step 2: work the buffet like a pro!

Buffets are designed for mindless grazing and wow they’re effective! Here’s how to take control:

• Scan before you grab. Walk the table once, then choose what you really fancy.
• Pick protein first. Chicken skewers, prawns, smoked salmon, or cold meats help you feel satisfied without heavy carbs.
• Add some colour. A few salad items or veggies balance out the richness.
• Watch the pastry. Mini pies, sausage rolls, and vol-au-vents are tasty but deceptively dense.  Top tip: add one of your favorites to your plate that way you feel rewarded for having a little of what you like but won’t end up stacking up on lots of calorie laden goodies.
• Skip the creamy dips. Try tomato-based or yoghurt dips instead.

Remember: the first few bites are always the best. After that, you’re just eating because it’s there.

Step 3: the sweet stuff

Christmas pudding, trifle, yule log, sugar season is in full flow when it comes to desserts on offer. Just like with booze we need to navigate the sweet stuff;

• Share. Two spoons, one slice.
• Go mini. Petit fours, berries, or a few squares of dark chocolate satisfy without overload.
• Choose fruit. It’s the best healthy option!
• Pause first. Give your stomach 10 minutes to decide if you’re genuinely still hungry.

Step 4: watch the booze

GLP-1s slow how your body processes alcohol, so start slower than usual.

• Choose lighter options such as prosecco, wine spritzers, or vodka soda with lime.
• Avoid creamy or sugary cocktails; they’re double trouble for nausea and calories.
• Don’t mix alcohol and high-fat food in one sitting; it’s the classic recipe for a “GLP-1 hangover.”
  

Step 5: enjoy yourself!!

One night won’t undo your progress. The real win is learning balance.

• Focus on the company, not the canapés.
• Move a bit. Dance, mingle, stand, it all helps digestion and mood.
• Start fresh the next day. Hydrate, eat light and don’t punish yourself.
  

This is how Jason, a SlimrChat member, managed last year’s party season:

“I love Christmas and I love parties but I’ve realised I love my new found body even more. I still want to go to the parties and enjoy myself but I make sure I eat a healthy meal before I go to the party. This allows me to focus on having fun with my friends and enjoying a couple of my favourites from the buffet with  a couple of glasses of fizz!”

Weight-loss journeys aren’t meant to remove joy from your life. They’re about building confidence to live normally again, just with greater awareness and enjoying making the right choices.

Want to know more? Have a look at this article from BBC Good Food.