EATING OUT WHILE LOSING WEIGHT
Being on a diet doesn’t have to mean that you can’t have a social life and have fun.
Actually I hate putting people on diets as they just imply misery and restriction.
Balance is key for long term results and yes you will have to make some changes, maybe eat less, maybe eat more vegetables, maybe eat less take away, maybe drink less alcohol – BUT you don’t have to give up everything you love to get results. You just have to be mindful, think ahead and be prepared.
Some tips on how to eat out while losing weight (I don’t want to call it a diet)
CHECK OUT THE MENU IN ADVANCE
If you know where you are eating download the menu
Look at what is available
Identify the leanest options
Look at the meal breakdown
Decide what you will eat ahead of time
Eg Salmon and greens, or steak and veg
FAST FOR A PORTION OF YOUR DAY
Doing this will allow you to eat more calories when your out.
You can also eat less on other days in the week so cater for your night out.
I often give clients a weekly calorie goal and after the weekend whatever is left is their quota for the week. This is quite extreme for some
DON’T WORRY ABOUT TRACKING PERFECTLY
Don’t over think tracking your food. When you’re out you won’t be able to be 100% accurate and tracking is never perfect. What you will learn over time is the portion sizes, what is in them. Just don’t over indulge too much as more often than not you end up regretting it.
FIND BALANCE THROUGHOUT THE WEEK
One rule you can use is to be on it with your eating 85% of the time so that you can enjoy social occasions.
Don’t go crazy and eat everything in sight as it may undo your results and normally that’s a sign that your diet is too restrictive and hard to sustain.
I normally opt for a main with wine, or if I fancy a starter I split it with my husband as I don’t really need all of it.
If the meal comes with chips or sauces I just ask for more veg and the sauce/dressing on the side as they can be calorific.
If I want a dessert again I normally split it with my husband or decide do I really want this or am I ok.
DON’T WORRY AND APPRECIATE IT
Eating out with family and friends should be a fun social activity, don’t be so worried that it will ruin everything. If your prepared, you have planned ahead and know what you want then there is really nothing to worry about. If you don’t go crazy and be mindful of the choices you make throughout the week to allow you to go out guilt free.
Enjoy the night out, enjoy the experience.