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It's all too easy to give into peer-pressure and drink a day's worth of calories or gorge on a large Domino's pizza and a tub of ice cream with your mates.

However, Instagram fitness star Graeme Tomlinson has revealed that you can still easily shed the pounds without giving up your social life or your favourite foods.

Graeme, who's a nutrition coach and fitness expert, has emphasised that we shouldn't give up the foods we love - but instead try to have a smaller portion or replace it will a lower-calorie version.

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For example, if you're going to Starbucks with a friend, he suggests choosing a large cappuccino and a caramel waffle which comes in at 265 calories, rather than picking a large mocha and a cinnamon bun which would be 772 calories.

And if you've got a Tinder date at Pizza Express, he recommends opting for a Leggera American Pizza and a diet coke which is 548 calories, rather than an American pizza, garlic bread and a full fat coke that comes in at 1, 653 calories.

And subjectively formed opinions of such foods may lead one to an irrational mindset regarding the connection between socialising and eating said enjoyed foods.⁣

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He also says that people need to be realistic when it comes to dieting and that no one should restrict themselves completely when they're trying to lose weight.

In particular, you can still go to the cinema and have popcorn and Ben & Jerry's ice cream - but pick a small popcorn and one scoop of ice cream rather than two.

Or, if you've got a night out on the town - have gin and slimline tonic, rather than a regular gin and tonic - but make sure you head straight to bed rather than heading out for that doner kebab.

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If we are willing, we can become empowered to make informed nutritional choices. We can meet our friends in any environment, enjoy food and still enjoy the fruits of progressive compositional progress.⁣

And if calorie excess is desired (which it will be at times) adjusting nutritional intake either side of the episode to facilitate indulgence is also smart, logical practice which replaces impromptu guilt with solid, literal, evidence based reassurance.

⁣On top of this, he says we need to remember that food is a key part of socialising and connecting with friends - and not to let a diet ruin this.

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But the more you know about them, the better prepared you are to ensure social pleasure coexists with self control of your nutritional aspirations.

We pay for your stories! Do you have a story for The Sun Online news team? Email us at tips@the-sun.co.uk or call 0207 782 4368 . You can WhatsApp us on 07810 791 502. We pay for videos too. Click here to upload yours.When I was growing up, in any traumatic or stressful situation my family and I would use food to calm and comfort ourselves. From a young age, I remember us going to restaurants and eating ice cream sundaes and French fries.

Over time, sugar became my reliable friend—a comforter that was always there for me, never arguing, talking back, or making me upset. It became a lifelong companion. I turned to sugar and processed foods to cope with emotions, including happiness.

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If I was anxious, I would go to a drive-through and order milkshakes and ice cream. If I won an award, I would celebrate by eating a pizza or an ice cream. Food became a place of refuge for me. I felt safe and calm when eating.

I realized it was beyond my control. I couldn't just have one piece of food like others could. I wanted to be a normal eater, like those who could leave half a piece of cake on their plate, but I didn't have the self-control for that.

There were days when I would eat all day. When I was alone, I would go to different places and indulge in as much food as I could.

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A typical day would consist of me having a large caramel frappuccino from Starbucks with a pastry and a breakfast sandwich. A few hours later, I would have fast food for lunch, followed by more ice cream, chips, and candy at home or from convenience stores. I would end the day with a big dinner and lots of desserts.

It was an all-day eating event, especially during the peak of my addiction, before I realized I had lost control. My go-to comfort foods were milkshakes and ice cream, followed by Cheetos as my second favorite crunchy snack.

Thoughts like I need to eat more constantly battled with others like I shouldn't do this and it's not good. So it became a real problem in my life.

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Eating sugar and processed foods became a lifelong burden for me. It burdened my friends too because I would isolate myself from them.

I believe that the opposite of addiction is connection. I was in such a sugar and food addiction, that I isolated myself because I didn't want anyone to know about my addiction.

My friends could have probably looked at me and seen that I ate a lot because I was very large, but in my mind, I thought, I have to get control of this and I need help before I can tell anybody.

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To my friends and family, it wasn't about the weight. They didn't care what size I was. But I was pushing people away because I didn't want to embarrass anyone.

I have an amazing husband who loves me unconditionally, and I have five incredible kids who love me unconditionally, too. But I didn't want to make anyone feel uncomfortable because I was very large.

Being overweight was an issue for me, but even more than the weight, the mental chatter and food obsession were worse. Mentally, my brain was consumed with thoughts about losing weight and having a diet plan.

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But I was also obsessed with getting my fix of ice cream or Cheetos followed by exercising and eating a few almonds because that was seen as healthy. Every free thought in my brain was filled with an obsession with food.

I knew that I was going to eat myself into an early grave. I had this great life, but in the area of food, it was awful, and I just could not get a grip.

I had a lot of anxiety and brain fog too, because the reality is, when you're eating that much, all you want to do is lay on the couch. You don't want to get up and be active, or do a project and go for a walk.

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In 2017, when I was 45 years old, I knew I finally needed to quit sugar and processed foods. I was at my most desperate place, I had to do something.

Years prior to this, I had heard of a term called food boundaries, an addiction model which consists of eating three set meals a day without snacking, to teach yourself to have boundaries with food.

These meals do not include sugar or flour and are measured in portions. The goal was to replace sugar, flour, and processed foods with protein, vegetables, fruit, fat, and grain.

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The day before I started this journey, I thought: I don't know about cutting out sugar and flour, it sounds pretty hard, but what I'm doing isn't working, and what I'm doing is going to kill me. I love my life and I love my family. I don't want to prematurely do anything to harm me.

So I jumped in enthusiastically. I thought: This is it. I feel like the Lord really sent my rescue boat, and I had to jump in and paddle. I started planning my meals, looking at ingredient lists, and writing down my food. I was very, very excited.

During the first week, I felt amazing because I knew that this was the answer, and I had never had an answer before. There was no going back.

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But there was a moment within the first 30 days when I was sitting at a restaurant and there were rolls on the table. The roll was made up of the two things I couldn't have, sugar and flour, which led me to think: Oh my gosh, I'm never going to have that again.

I shed a few tears, and then I realized that I'd had enough rolls, bread, candy, and sugar to last me multiple lifetimes. I'd eaten my share of all of that.

I understood that it's okay to grieve, cry, and let it out. I had to work through some of those emotions because they were hard.

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I developed strategies to work through temptations. I'd take deep breaths, stop and pray, and walk away. I'd reach out to a friend, and then I'd be fine because the craving would go away.

Even now, I don't sit and stare at food. I just say: No, that's not my food. I'm not going to eat that.

There are challenging moments, even five years later, when I think: Oh, maybe I could be a normal eater. But I'm not. And I've owned that. This

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