EATING OUT VS. FAT LOSS
Feeling a little stressed or anxious about going to social events, worried they might throw off your fat loss goals?
I've been there, and let me tell you, finding that balance between social life and healthy eating can be a real
challenge.
But here's the thing:
I refuse to let my nutrition goals stop me from going out, and you shouldn’t either.
That's why I'm excited to share my top tips for navigating
social occasions while staying on track with your fat loss journey. Let's banish those worries and make sure you can enjoy life to the fullest – without compromising your health goals!
My tips for eating out while staying on track
Before the meal/event
Tip No1: Change the ‘All or Nothing’ mindset
Let's start with the mental side – most importantl, it's crucial to shift away from the all-or-nothing mindset. When you're constantly striving for perfection and stuck in that 'all or nothing' mentality, it becomes tougher to make sustainable progress towards your goals. Embracing a more balanced approach, like the 80-20 rule, encourages consistency.
Giving yourself some flexibility doesn't mean completely giving up on your goals.
It's entirely possible to continue losing weight while dining out. Let me show you how!
Tip No2: Plan ahead
Before going to a restaurant, take some time to review the menu online if possible. Look for healthier options that align with your dietary goals, such as grilled meat or fish, salads, or dishes with plenty of vegetables. Consider any modifications you can request to make a dish healthier, like asking for dressing on the side or substituting fries for boiled or roast potatoes, or a side salad.
Many restaurants already display calorie content (and macros) on their menus, providing you with a better understanding and allowing for more accurate planning.
Tip No3: Prepare for the main meal earlier in the day
Another good planning tip is to prepare for the meal earlier in the day. It's okay to skip a meal or two to save calories for dining out. However, ensure you don't fast excessively, as arriving at the restaurant overly hungry can lead to overeating rather than mindful eating. My advice is to have a couple of balanced meals beforehand, incorporating a protein source with some salad or vegetables. By doing so, you can still save calories for your main meal.Protein helps keep you full, reducing the likelihood of overindulging during dinner.
At the restaurant/venue:
Tip No4: Be mindful with the portion sizes
You can still enjoy the foods you want to eat without going overboard. It’s still a great idea to keep healthy portion sizes in mind, especially because a lot of restaurants tend to serve larger portions as a way to make it seem that you are getting value for money. To avoid overeating, consider sharing a dish with a friend or ordering an appetizer as your main course. If you're served a large portion, don't feel pressured to finish it all – listen to your body's signals. Feeling full? That's your cue to stop! And don't hesitate to ask for a to-go box to save leftovers for another delicious meal.
Tip No5: Choose Wisely
When selecting your meal, focus on nutrient-dense options that provide a balance of protein, fiber, and healthy fats. Look for dishes that are prepared using healthier cooking methods like grilling, baking, or steaming, and avoid items that are deep-fried or loaded with heavy sauces and creams. Don't hesitate to ask your server for substitutions or adjustments to accommodate your dietary preferences or restrictions.
If your goal is to adhere closely to your diet, the optimal choice typically involves a lean protein source such as meat or fish paired with potatoes and/or a vegetable side.
Alternatively, consider opting for a low-carb, higher-fat option, such as steak or a fatty fish like salmon, paired with only vegetables.
Or, if you're craving pasta, choose a tomato-based dish, as these are typically lower in fat. This allows you to balance out the calories with a low-fat, higher-carb option.
Tip No6: Slow down and enjoy your food
Practice mindful eating by slowing down and paying attention to each bite. Chew your food thoroughly and savor the flavors and textures. Listen to your body's hunger cues and stop eating when you feel satisfied, rather than continuing to eat until you're overly full. Engage in conversation and enjoy the social aspect of dining out without rushing through your meal.
Tip No7: Watch Liquid Calories
Calories from beverages can add up quickly, so be mindful of what you're drinking. Choose water, diet drinks, unsweetened tea, or black coffee instead of sugary sodas or alcoholic drinks loaded with calories. If you enjoy alcohol, opt for lighter options like wine spritzers or vodka sodas with a splash of lime to minimize calorie intake.
Tip No8: Dessert time
It's perfectly okay to enjoy treats occasionally while dining out. If you're craving something sweet, consider sharing dessert with your dining companions or opting for a smaller portion size. Remember that indulging in moderation is key.
Tip No9: Say goodbye to guilt
There is no need to feel guilty for enjoying food that isn’t on your meal plan or not on track with your macros. Food is meant to be enjoyed! There is no such thing as ‘good’ and ‘bad’ foods. Foods do not have a moral value. So if you fancy a burger, eat it, enjoy it, and move on with your life as normal!
The key to eliminating those feelings of guilt is to give yourself permission to enjoy all foods. As long as you maintain your physical activity and stick to your nutrition goals 80% of the time, you'll continue to make progress!
And last, but not least!
If you find yourself eating more than you intended, don't beat yourself up or stress over it. Instead, view it as a learning opportunity. Take note of what happened and how you can be better prepared and more mindful next time.
Remember, tomorrow is a new day with a fresh start. Use it as an opportunity to get back on track in line with your goals.
ALL CONTENTS © FIT BY D 2024. ALL RIGHTS RESERVED..
We need your consent to load the translations
We use a third-party service to translate the website content that may collect data about your activity. Please review the details in the privacy policy and accept the service to view the translations.