Going out is a good opportunity to “test out” new strategies you’ve come up with to deal with temptation.
Sure, anyone can ‘quit sugar’ or ‘detox’ for a short, finite amount of time, but figuring out how to work around “eating out” makes us stronger in the lifelong maintenance of these habits.
Read more as I share 4 strategies on how “eat out” without over doing it.
#1 “Break it up early.”
Scenario: You say you’re only going to eat half of that pasta dish—but it gets a lot harder to stop shoveling it in once the plate is sitting in front of you. Instead, practice portion control from the point you order, not when it’s in front of you.
Solution: Ask your server to bring half the meal already boxed up in a takeout container when you place your order—not at the end of the meal
#2 “Know What’s on the Menu Before You Get There.”
A successful dining-out experience when you’re watching your weight begins with advanced preparation. Look at menus online before you go to find out what’s available; think about what you might order and see which meals you can order customized to fit your diet. For example, if you know there’s a dessert you’re dying to try, plan it in advance so you know to cut back during other parts of your meal.
#3 “Beware of Sneaky Calories on Salads and Veggies.”
Salads and vegetables are healthy sides when prepared certain ways. But they can also be vehicles for loads of extra calories if they’re soaked in dressing or oils, deep-fried, or piled with cheese, croutons, and dried fruit. Toppings, mix-ins, and some cooking techniques can pack on fat, calories, and added sugar. Don’t feel afraid to customize a salad or side dish to make it healthier.
For salads, order dressing on the side to save calories. If you’re ordering vegetables, ask how they’re prepared and see if yours can be made with as little butter or oil as possible. I personally just get them steamed. You may request butter, oil, vinegar on the side to control how much is used.
#4 “Focus on Quality Over Quantity.”
If your food doesn’t come out with dressing on the side or no breading like you ordered, graciously send it back.
Seek a quality experience, whether that’s fresh produce, organic meat, or an interesting cocktail, rather than large-quantity portions when you’re dining out. Usually the large quantities are cheaper, higher in empty carbs, fat, sodium and lacking fiber and other nutrients the will benefit the body.
“Summary”
Take a stand for what’s good for you and your diet. The goal is to leave any restaurant feeling satisfied, and not like you sabotaged a weeks’ worth of eating “clean at home” and a weeks’ worth of hard work at the gym.
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