Friday, August 8, 2014

Top Tips to Stay on Track While Eating Out


top tips to stay on track while eating out

Its Friday and I'm sure your weekend is packed with trips to the beach, back to school shipping, birthday parties, or dinner at a restaurant. 

While writing this I'm making my CRAZY face thinking of all the foods filled with high fat, sugar, and those hard to resist temptations. The last girls night in party I went to the menu consisted of pigs in a blanket, cookies, cake, yummy dips, chips, desserts, margaritas, and so much more! I know it's SO hard!! You see everyone else eating all the goodies and you think "Why ME". So you go ahead and give in and tell yourself "just this one time, I'll get back on track tomorrow" 

So here are a few things to think about. If you feel deprived and that the short sacrifices aren't really worth the LONG TERM VICTORY than it's time to re evaluate your goals. Maybe you just don't want it bad enough, and that's okay!! BUT, I want you to enjoy your HEALTHY LIFE! It's not always easy and sometimes we slip up but I can tell you that over time it gets easier. I'm able to pick and choose if it's worth it or not and I don't ever feel deprived because I love the results. Plus it beats the bloated feeling and tummy aches that come after an EPIC cheat meal. 

I want to share with you my top tips on eating out, so that you don't have to stress every time you go out in public or an event! 

tips to stay on track over the weekend

Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.


1. Develop an "I don't have to eat it all!" Mindset. Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.


2. Satisfy hunger only-Don't Gorge. Eat for the purpose of satisfying your hunger, but no more. 


3. Start small and green. Start your meal with a salad, without dressing. Use a spritz of lemon or some balsamic vinegar. 

4. Broth is best. When there is no salad option have a broth based soup.


5. NO BREAD PLEASE! Remember this is not helping you achieve your 10 pound weight loss goal.


6. Clean Cooking techniques rock! Look for entree options featuring steamed or raw veggies and grilled, baked or roasted meats or fish. If they aren't listed, ask the server to prepare it that way. Oh and don't always trust the low fat or fat free symbols. 


7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag and split your meal in half.


8. Fletcherize. The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out). 

9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.


10. Stop before the end. Think of your plan to shed those pounds, if you can't resist something sweet ask for a dish of fresh fruit and leave it at that!


If you doubt your ability to resist restaurant offerings then pre-eat! Then when you go to a restaurant or social event you don't have to worry about what's on the menu and you can focus on socializing.


If you can't resist the dessert table then pack a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is eating their sugar laden cookies and cake. If you have to go through a drive through, familiarize yourself with the menu. Never super size and make smart food choices by ordering grilled chicken and a side salad. Cut up the chicken and place on salad and go with olive and vinegar dressing or, low fat balsamic. 

One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.



Meet a friend at the gym

Have a game night at home with healthy clean snacks

Batters up- organize a kickball or softball game in your neighborhood or with the kids.

Volunteer together at a local charity

Meet at the park for a walk or bike ride

Take a zumba class with friends- I am doing this at Northway Church every Thursday night! AWESOME!


Eating clean and creating a healthy lifestyle doesn't have to mean that you are becoming a boring person. There is so much more to experience than food and drinks! Live outside the box and you will have people wondering what you are doing because your energy and personality are on fire!!!


If you need help with your clean eating journey, Join my FREE 7 Day Shred Group where you will get a menu plan, grocery list, recipes, and support!! 

Add me on Facebook HERE
and click the picture below to request to join our closed FB group! 

free clean eating group, support, motivation, help, eat clean