Tips for eating out

The weekend is upon us and I'm sure your agenda is packed with bbqs, picnics, parties, or meals out. In our house we typically eat out either Friday or Saturday. After a busy week it can be easy to lose control and splurge in the calorie department. But, I work so hard all week to eat clean and exercise each day so I try to make it a priority to prepare for those temptations. 

I find that its always best to have a plan. In all aspects of my life, I'm much more successful if I plan ahead. So here are some tips adapted from Tosca Reno's Stripped book to help keep you in check!

1. Develop a “healthy” Mindset. Before dining at a restaurant, convince yourself that you don’t have to get the most out of your money by cleaning your plate. Don’t throw all your hard work away for 1 meal!

2. Listen to your body- No gorging! By all means, savor your food. Enjoy each bite! But, eat for the purpose of satisfying your hunger, no more. Listen to what your body (not your mind) is telling you and remember to keep your goal in mind!

3. Hold the bread, please! This can be tough, but remember this is not helping you achieve your weight loss goal.

4. Go green. Start your meal with a house salad, but have them hold the dressing. Instead, spritz your leafy greens with some lemon or ask for some balsamic vinegar. Chances are, they douse it in far more than you normally would.

5. Become a broth brat. No salad options on the menu? To curb your hunger so you’re not ravenous by the time your entree shows up try a broth-based soup.

6. Check for Clean Cooking. Look for entree options featuring grilled, baked, or roasted meats or fish and steamed or raw veggies. If they aren’t listed on the menu, ask the server to prepare it that way.

7. Score an A+ in portion control. Look at your plate when it arrives. Typically restaurants give you twice the amount of a normal portion. Ask for a doggie bag and split your meal in half. I guarantee you won’t miss it!

8. “Fletcherize.” The practice of chewing each mouthful a minimum of 25 times. It gives your body a chance to recognize when you are becoming full.

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!

As I said, planning is key. If you doubt your self control, have a healthy snack or meal before you head to a restaurant or social event. This will keep you from overindulging. If you are heading to a bbq or social gathering, offer to bring a healthy dish. If dessert is your thing, bring a healthy option like fruit kabobs or shakeology pudding. 

Before you dine anywhere, be it a restaurant for date night or a drive thru on a road trip, familiarize yourself with the menu so you are prepared to make a healthy choice. 

One of the hardest parts about following a healthy lifestyle is being social. So let your friends and family know what you are doing and ask for their support. 

Look for social alternatives to going out for food and drinks. Here are some suggestions:

Meet a friend at the park for a walk. 

Have friends over for game night and serve healthy snacks.

Eating clean and creating a healthy lifestyle doesn't mean you have to stop having fun! There are so many social opportunities other than food and drinks! Once people see that spark and enthusiasm you have, they'll want it too!