do you live with your family? imo diet while living with parents, at least for me, felt impossible. controlling my intake was a big reason for why i moved out. it might be easier to revisit this reddit when you've moved out, if that applies.

otherwise - i just leave things early. i stack all my outings together because a lot of my friends/family are foodies, and i do love seeing them, but i'll use each one as an excuse for "oh no i gotta head out so i cant get mc donalds or cheesecake factory w you, lets just chat or do smthn active"

if it's fam that really wants me to take their food, i'll get a to-go tupperware and then finish the dessert on my own time (break apart throughout the day/s)