It's Friday and you have been rockin it all week! You've been pushing play and getting your workout in, you've watched what you've eaten and you're really proud of your momentum so far. BUT, you've got a girls night out tonight or a date night with the hubby this weekend. How are you going to stay on track when going out to the restaurants? You don't want to lose out on your progress this week and all your hard work and time you put into your workouts and prepping/planning your meals. Watching your weight doesn't mean you can't go out and have a great time. Here are some tips I've used when going out for date nights or out with friends to the restaurants on the weekends
Scope the Menu beforehand - when you plan what you're going to have beforehand, this will help with the last minute temptations when you get to the restaurant and smell all the smells. Nowadays, restaurants have their menus' posted online and most with calorie counts included right on there. Make a strategic plan and stick within calorie recommendations for your day.
Help choose the restaurant - some people like choosing where they go, others don't really care, if you have the opportunity to speak up, do it. Select a place where there is a variety of foods so everyone will be able to order what they like. I find most of my friends are open to suggestions.
Don't go in the restaurant Hangry -- snack on something light and healthy beforehand so you don't go overboard on the large portions restaurants serve. If you go in slightly filled up, you'll be less likely to go overboard and devour that huge plate of food. A piece of fruit and some greek yogurt is a good option, or some veggies and hummus.
Resist the urge to order appetizers - Popular appetizers can be heavy hitters in the calorie category because they’re often deep-fried, thickly battered, smothered in sauce, or all three. I know you can hold out until the main course, it will be more than enough food. ALSO, you'll save some money too because apps are going to be an extra $10-$15. Save your money.
Pass on the bread basket - you knew this one was coming. You don't need to eat from the bread basket. Restaurants just do this to keep us happy until our food arrives. Instead, enjoy some conversation and catching up. You don't want to fill up before your main course arrives.
Divide your meal in half - Thanks to the Menu Labelling rule, which will require all chain restaurants and some vending machines to display calorie info by 2017, we will get a taste for what we already know: that restaurant portions are way too big. Even non-chain restaurants serve up more than you need. A recent study surveying the calorie count on 157 meals from small-chain, independent restaurants found the average meal was 1,300 calories! Long story short: Either share your meal with a friend, or pack up half for later.
Don’t drink your calories - This is a tough one for me. We are eating calories, and if you add drinks on to that too, you are drinking calories too. Water or unsweetened tea should be your main squeeze, not soda or a racy margarita. We don't go out much for dinner and I would rather have wine then dessert so I plan ahead and save up my yellows for the day. Just keep in mind that liquid calories don’t do much to make you feel fuller, and can actually trigger cravings and loosen inhibitions, leading to an increase in overall consumption.
Choose the right type of salad - Okay this was a difficult change for me 4 years ago. Everywhere I went, I would order chicken fingers and fries OR some type of pasta meal. It didn't make sense to me if I was out, why would I spend my money on a salad of all things on the menu. But I had to switch my mindset a little bit. If I wanted something different I had to do something different, that included what my diet looked like. Now when we go out, I pretty much always order a massive salad with great toppings and fixings on it. Restaurants really have some tasty great meal salads to choose from, they've come a long way from the standard Caesar Salad with grilled chicken.
I know it may not feel like you're getting any bang for your buck, but a nutrient-dense option like a veggie-packed salad is a solid strategy for healthy eating. On that note, ask for dressing on the side. Eating lettuce doused in ranch can be just as caloric as any other meal you could order. Steer clear of toppings such as fried chow mein noodles, breaded and deep-fried proteins, candied nuts, and crouton overload. Boost your bowl full of greens with some lean protein (grilled chicken, wild salmon, and tempeh are great picks) or a sprinkle of healthy fats (try almonds, sunflower seeds, or ¼ of an avocado) to make it more balanced and satisfying.
Lean on veggie-heavy sides - Sides can be a blessing or a curse, depending on what you order. Most restaurants have a variety of side dishes including french fries, dinner rolls, mashed potatoes, rice, coleslaw, roasted or grilled veggies, etc. Pick as many non-starchy (aka, non-potato base) vegetable sides as possible, and ask if the kitchen staff can go easy on the butter, oil, or sauce. Ask the kitchen to serve up a side of veggies steamed or lightly sauteed in olive oil.
Chew slowly and savor the company - They say it takes 20 minutes before your brain registers the “I’m full” signal from your stomach. Eating slowly and chewing your food thoroughly can aid in digestion and prevent you from overeating. On a social level, rushing through the meal can deprive you of the joy of eating and being with the ones you love.
Eliminate the “clean-your-plate” mentality - Ever been scolded by a penny-pinching parent for not cleaning your plate? This can be especially problematic if you sometimes struggle to stuff down every last bite from a restaurant portion that was too big to begin with. When you feel full, put your fork down and place the napkin over the food so you don't keep nibbling and picking at it. Either pack up the extra food to take home, or learn to be OK with leaving a few nibbles on the plate.
Did these tips help? Please share if it was helpful for you because it may be helpful for someone else too
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