7 Simple Fat Loss Rules When Dining Out
It’s Friday, which means the start to a great weekend with family and friends. Unfortunately, it’s also one of many people’s primary barriers to achieving their fat loss goals.
In my experience people can do pretty good nutritionally throughout the week, but when it comes to the weekends it all falls apart. During the week it’s easier for people to stay on track because we have structure with work schedules (if a lot of travel isn’t involved) and family routines. On the weekend, traditionally social events, family gatherings and dining out happen more often. These three things can be a major hurdle – if you let them be.
Today, I’m going to share 7 simple rules when dining out that will give you the tools to enjoy the weekend and still get back into those skinny jeans again! After all, swimsuits are just around the corner.
You can still go out and enjoy a good time AND lose fat, if you just follow these 7 simple rules. I’m big on setting little “rules” for myself. These rules help me make good decisions, even when the environment makes it challenging. Little rules help guide you and keep you on track. I know if I’m following my own little rules that the cumulative affect over time will get me the results I want.
The key to your fat loss success is striking a balance between effective and enjoyable. Otherwise, it's not at all realistic that you'll stick with your plan. So go out and enjoy yourself, just try to follow 7 of my simple rules for eating out:
1. Develop a plan in advance. Look at the restaurant menu online and decide on the healthiest option that you’d enjoy …and stick to it.
2. Eat a small, healthy snack before dining out. If you’re pleasantly hungry, rather than starved, you can relax, eat slowly and enjoy the meal, rather than risk losing control by overeating unhealthy foods.
3. Load up on vegetables. Unless they are fried or soaked in butter or oil, you cannot go wrong with veggies because they are very low in calories, high in fiber and loaded with other beneficial nutrients, and have almost no adverse affect on blood sugar levels.
4. Include a lean protein source. For example, if you order a large salad, ask the waiter to add grilled chicken or cottage cheese. It’s more filling, you’ll feel satisfied longer and you’ll keep your insulin levels optimal for fat loss.
5. Make simple, healthier changes to the meals you enjoy. If you only order what you think you “should” rather than what you really want, you may be satisfied physically, but not psychologically. You will most likely crave something more and end up making poor choices later on.
6. Drink plenty of water and eat slowly. Enjoy your company and food.
7. Listen to your body and stop eating when you begin to feel full, not necessarily when your plate is empty. No one says you have to eat the entire meal – box it up and enjoy the rest later.
Here are a few more tips to keep you on track this weekend if the menu doesn’t look so healthy:
Remember, you are the paying customer and can request that your meal is prepared however you like. Here are some examples of what to tell the waiter to help keep your meal healthy, yet still enjoyable:
• Could I have that with white breast meat instead of dark meat, please?
• Could I have my fish grilled instead of fried?
• Could you please go light on the cheese (oil, butter, cream, etc.)?
• Could I have my baked potato with everything on the side?
• Could I please have my sandwich (or burger) without cheese and mayonnaise, add extra lettuce, tomatoes and mustard?
• I’d like your low-calorie dressing on the side, please.
• Can you steam the vegetables without any oil or butter, please?
• Please make my omelet with just the whites and go light on the cheese.
• May I get half of my meal boxed-up in advance, please?
• Could I have marinara sauce instead of the creamy one used in this dish?
• Instead of French fries, could you please bring me a salad, dressing on the side, about 10 minutes before my entrée?
There you have it, road map to enjoying the weekend and enjoying a new healthy and fit body.
In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
Brookfield 262-780-6350
Delafield 262-646-5444
Wauwatosa 414-453-9800
Woodbury, MN 651-436-8137
http://www.fitnesstogether.net/
P.S. Don’t forget to check in on our Fitness Together Transformation Competition contestants here: http://www.mycommunitynow.com/. Over time you will see the aforementioned concept and other proven techniques we use to get results quickly.
In my experience people can do pretty good nutritionally throughout the week, but when it comes to the weekends it all falls apart. During the week it’s easier for people to stay on track because we have structure with work schedules (if a lot of travel isn’t involved) and family routines. On the weekend, traditionally social events, family gatherings and dining out happen more often. These three things can be a major hurdle – if you let them be.
Today, I’m going to share 7 simple rules when dining out that will give you the tools to enjoy the weekend and still get back into those skinny jeans again! After all, swimsuits are just around the corner.
You can still go out and enjoy a good time AND lose fat, if you just follow these 7 simple rules. I’m big on setting little “rules” for myself. These rules help me make good decisions, even when the environment makes it challenging. Little rules help guide you and keep you on track. I know if I’m following my own little rules that the cumulative affect over time will get me the results I want.
The key to your fat loss success is striking a balance between effective and enjoyable. Otherwise, it's not at all realistic that you'll stick with your plan. So go out and enjoy yourself, just try to follow 7 of my simple rules for eating out:
1. Develop a plan in advance. Look at the restaurant menu online and decide on the healthiest option that you’d enjoy …and stick to it.
2. Eat a small, healthy snack before dining out. If you’re pleasantly hungry, rather than starved, you can relax, eat slowly and enjoy the meal, rather than risk losing control by overeating unhealthy foods.
3. Load up on vegetables. Unless they are fried or soaked in butter or oil, you cannot go wrong with veggies because they are very low in calories, high in fiber and loaded with other beneficial nutrients, and have almost no adverse affect on blood sugar levels.
4. Include a lean protein source. For example, if you order a large salad, ask the waiter to add grilled chicken or cottage cheese. It’s more filling, you’ll feel satisfied longer and you’ll keep your insulin levels optimal for fat loss.
5. Make simple, healthier changes to the meals you enjoy. If you only order what you think you “should” rather than what you really want, you may be satisfied physically, but not psychologically. You will most likely crave something more and end up making poor choices later on.
6. Drink plenty of water and eat slowly. Enjoy your company and food.
7. Listen to your body and stop eating when you begin to feel full, not necessarily when your plate is empty. No one says you have to eat the entire meal – box it up and enjoy the rest later.
Here are a few more tips to keep you on track this weekend if the menu doesn’t look so healthy:
Remember, you are the paying customer and can request that your meal is prepared however you like. Here are some examples of what to tell the waiter to help keep your meal healthy, yet still enjoyable:
• Could I have that with white breast meat instead of dark meat, please?
• Could I have my fish grilled instead of fried?
• Could you please go light on the cheese (oil, butter, cream, etc.)?
• Could I have my baked potato with everything on the side?
• Could I please have my sandwich (or burger) without cheese and mayonnaise, add extra lettuce, tomatoes and mustard?
• I’d like your low-calorie dressing on the side, please.
• Can you steam the vegetables without any oil or butter, please?
• Please make my omelet with just the whites and go light on the cheese.
• May I get half of my meal boxed-up in advance, please?
• Could I have marinara sauce instead of the creamy one used in this dish?
• Instead of French fries, could you please bring me a salad, dressing on the side, about 10 minutes before my entrée?
There you have it, road map to enjoying the weekend and enjoying a new healthy and fit body.
In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
Fitness Together
Brookfield 262-780-6350
Delafield 262-646-5444
Wauwatosa 414-453-9800
Woodbury, MN 651-436-8137
http://www.fitnesstogether.net/
P.S. Don’t forget to check in on our Fitness Together Transformation Competition contestants here: http://www.mycommunitynow.com/. Over time you will see the aforementioned concept and other proven techniques we use to get results quickly.
posted by Fitness Together at
10:48 AM
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