One of the main reasons you may be struggling with your weight loss goals is that you simply want to have fun. Many people hesitate to go on a diet or consult a coach, because they believe that losing weight involves boring, regulated and intimidating discipline. The only thing people especially fear is that they will no longer be able to go out to eat. However, that is a myth. Eating out and losing weight are not as incompatible as claimed. If you can just avoid some ‘restaurant woes’, it will be a great start to your weight loss goals.
Refreshments
Soda is the most obvious and important start on this list, because a soda is the first thing most of us order when we arrive at a restaurant. As you may already know, a soda is nothing more than empty calories and a cocktail of deadly chemicals. The worst part is that they don’t taste that good either. People generally ask for a soda as a matter of habit (addiction in some cases) or simply to take their food. Skip soda and you’ll save a good 200-350 calories at each meal. In fact, there are several healthier drinks that you will find on most menus.
Juices
When I mentioned ‘healthy drinks’, ‘juice’ was probably the first thing that came to mind, so let me start by breaking this myth. Most restaurants serve packaged and sweetened juices, which, like soda, load you up with liquid sugar calories (empty calories). Even when a glass of juice packs as many calories as a soda, it doesn’t satisfy you in the least. The worst part is that while the juices retain the water and sugar elements of the fruit, most of the fiber, minerals and vitamins are lost in the discarded pulp residue. So even when the juices are fresh and unsweetened, they are not a health miracle. It is much healthier to eat a serving of chopped fruit if you are eating out.
For a refreshing, healthy drink, try an iced tea or a lightly sweetened herbal drink. If such an option is not available, I would recommend good water!
Fried food
Even if you can’t resist your occasional burger meal, it doesn’t mean you have to screw up your diet. Just try to avoid the french fries or chips that you would normally pack. Fried foods are calorie bombs, and most of these calories come from unhealthy fats. In fact, it would be smart to have your burger with a serving of a fresh salad or steamed veggies and a lightly sweetened iced tea instead of fries and a soda. By simply doing these side-order substitutions, you could end up saving up to 900 calories every time you eat a sandwich or burger!
Refined foods
If you’re eating out on a diet, refined foods should be high on your “avoid” list. Therefore, avoid large portions of rice and pasta with your meals, ignore the breads and butter sandwiches placed on your table until your order arrives, and when possible, opt for whole grain breads, pasta, or rice with your meal or sandwich. Again, this partial discipline will save you a lot of calories.
In general, if you eat out ten times a month, you could save 2-3 pounds of weight gain with these simple steps! Essentially, if you’re prepared to be sensitive, it’s not that difficult to lose weight while eating out.
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