If you’ve ever been on Pinterest or Tumblr, you’ve probably seen this popular image:

…but maybe you’ve never really thought about what it means or what the significance is. The fact is, unless you’re Michael Phelps, you’re probably not going to be able to “undo” a bad diet with a long gym sesh: if you’re REALLY looking to lose weight, get toned or cut for summer, you’re gonna have to take a nice hard look at your diet and make some serious changes.

But as a single guy or gal on the prowl, how can you diet when all you’re friends are hitting the town and drinking sugary drinks and grubbing on late night chow? Here are some tips that will make sure eating healthy doesn’t totally destroy your social life.

1. Make a calendar, and give yourself cheat days

Another popular tumblr image reminds us that you didn’t get that spare tire in one day, so it’s not going to disappear OR reappear in a single day, either. Losing weight and getting fit takes time and energy, but by forcing yourself to be “good” all day every day, you’re more likely to spiral out of control in a binge-eating, Teen Mom-watching disaster. So pick one day a week when, although you’ll still try to eat healthy and smart, you’ll allow yourself some treats – a Happy Hour margarita with a friend, a full-fat latte, or a California burrito for lunch. Plus, these treats will taste a HUNDRED times better since you aren’t indulging in them all the time.

2. Check out menus before you hit the town

Remember that you’re not going on a diet – you’re making lifestyle change that you want to be maintainable for months and years to come. So when your friend invites you to dinner for her birthday, you can’t bail because you’re “on a diet.” Instead of worrying about over-eating on a night out, take a gander at the menu online before you go and decide on something that will be tasty without totally breaking your caloric budget. OR, order something bigger, and immediately box half of it and either keep it for lunch the next day or give it to a needy person on the street – we’re sure they’ll love your filet mignon as much (if not more) than you.

3. Know your drinks

Many people, when on a diet, cut alcohol completely out of their diet. And if you’re in a last minute crunch before a trip, this is a great way to lose those last couple pounds. However, if you’re making a lifestyle change, you’ll want to find ways to incorporate drinks into your daily plan that aren’t dinner-sized in calories. Get Drunk Not Fat is a great site for figuring out what kinds of drinks are best for you. Remember, though, that alcohol slows your metabolism, and should be used in moderation if you’re serious about dropping some LBs.

4. Get a teammate

It can be hard to be single in a group of friends who aren’t on any sort of diet plan. You feel like the odd man out and may even get teased a bit for your efforts. By finding a friend to join you in your effort, you’ll have a much easier time when it comes to eating healthy and drinking moderately. You can encourage each other and remind each other that when summer comes, YOU GUYS will be Greek gods, while your friends, well… will look more like Greek presidents.

5. Think of the future

We know (trust us, we know) how difficult it can be to stay on a healthy eating plan when you’re surrounded by advertisements for crappy food and friends who want to hit Alberto’s at 3 am. And we Americans love us some INSTANT GRATIFICATION, so an effort that takes some time to see results isn’t exactly the most fun. But by visualizing your future bod, perhaps by browsing the many “fit-spirational” tumblrs, Pinterest pages, and Instagram users, you’ll gain the willpower and passion to stick with it, no matter how much sour cream your BFF has smeared on her face.

What are your tips for eating and drinking healthy when you’re out with friends? Share them in the comments!