Good morning everyone!
A big question I get asked by pretty much ALL of my clients is, "how am I going to keep this healthy streak going if I have to eat out for a meal??"
Well there's plenty of little tips and tricks to helping you get through what could be a disastrous situation, and here are a few of my favourites:
1. When you have the option, start with a light soup. Anything cream based will generally be higher in saturated fat and starchy carbs so try to avoid it, but soup is always a great way to fill you up before you get to the main course.
2. Drink plenty of water throughout your meal. It can also help to keep you feeling full!
3. Order a salad for your entree rather than a greasy burger. Yes, I know salads can be boring, but look for salads containing small amounts of nuts and fruits to keep things interesting. Get your dressing on the side, and if you must include cheese ask for it on the side as well. Dip your fork in the dressing and use your cheese VERY sparingly! If you eat meat, add some to your salad for some protein. This instantly makes your salad into a filling meal as protein works to satiate you, not to mention is perfect for after a workout!
4. Aim for lean meats when you order and skip the sauces and marinades. Have it steamed to avoid any hidden cooking fats and have them lightly seasoned. Keep in mind that your serving of meat should fit in the palm of your hand, that's big enough!
5. If you HAVE to eat pasta, ask if they offer a whole grain or vegetable noodle option. Remember, 1 cup of COOKED pasta is approximately 200 calories so don't go overboard! Stick to marinara sauces as they typically will have less fats and starchy carbs compared to white or pesto sauces.
6. If you're offered a side option with your dinner, go for salads or steamed veggies (not fried! As a matter of fact, avoid fried and breaded foods altogether!!!!)
7. Eat slower, literally! Put your fork down between bites and give that food a good 20 (or more) chews between mouthfuls. It really does take about 20 minutes or so for your stomach to send the signal to your brain that you're actually full, so taking your time will allow you to become satisfied with your meal. You won't be stuffed and uncomfortable after wolfing your plate down in record time!!!
8. You may not have noticed, but most restaurant portions are easily enough to feed two adults a hearty meal, unless of course you're at a hoity-toity downtown restaurant where you pay $50 for a tiny plate of food! This means one of the best ideas, no matter how you order your food, is to ask your server to wrap half of your meal up before you receive it. Alternatively, request a to-go container and portion out half of your meal yourself. When you do this at the beginning of your meal you instantly eliminate the temptation to clean off your whole plate!
9. Of course I'd recommend you avoid drinking alcohol when working towards a weight loss goal, but I know we're all human and I don't think that's fair to anyone! Limit your drinks to 1 or 2, and opt for heart healthy red wine, or try something like a vodka, water and lime juice. That last one can help hydrate as long as you make sure it's regular water, not soda water. Don't forget to drink water in between your other beverages as well!
10. Just because you are eating out this in no way means it's time to throw your food journal out the window! Keep it with you and record what you eat. Don't get out of control!
I hope you can use all of these little tips to keep you on that path to weight loss. They've saved me more times than I can count!!!
Please feel free to contact me with ANY questions! I look forward to hearing from you.
If you have any of your own tips you'd like to share, please do so in the comments below!
Yours in eating responsibly,
Jenn
www.oceancitymobilefitness.com
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