Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
As well as keeping it healthy at home, it’s important to know how to keep up the good work when you’re out to eat.
Many people say they have a lot of trouble sticking to a healthy, nutritious diet when they go to a restaurant.
Eating out is no excuse to fall off the wagon.
And don’t tell me eating healthy when eating out is too expensive – you could take me to any chain restaurant and I’d still be able to stick to my diet.
You can go about your normal life and still stay on track.
The key to success is implementing a few new habits to arm yourself against temptation and make you sabotage-proof in any situation.
1. Know your enemies and try to avoid them.
It goes without saying you should try to pick the healthiest restaurant possible, but if this isn’t an option, identify ahead of time what things at the restaurant could throw you off your diet.
Eliminate or address them in advance.
If there’s a restaurant with a certain unhealthy food you know you can’t resist, like the best french fries in town, pick another place.
There’s always another restaurant.
If you can’t go healthy, go for variety so if your kids are hell-bent on pizza, you might still be able to get salad, chicken, or fish.
2. Practice environment control.
Remember, willpower is overrated, and you can’t eat what isn’t there.
If you’re eating at a place that serves bread or chips on the table, ask the server not to bring them.
3. Get support.
If you’re with friends and they want the nachos supreme, recruit them to help you out.
This goes back to my earlier post on building your support system.
Make your friends know you’re watching what you eat, and ask them to help you resist.
Have them keep the chips away from you, on the other side of the table, and tell them not to let you have any, no matter what.
4. Ask your server questions and educate yourself about the food so you can make healthy choices.
How’s the food cooked, what’s used in the preparation, what comes on the side – these are all things you want to know now that you’re eating right.
5. Make substitutions.
If you’re always ordering the chicken fajita, instead of Mexican rice and refried beans, ask for a salad on the side.
Ask for grilled vegetables instead of a baked potato or french fries.
Switch the hash browns for sliced tomatoes.
You get the idea – this will take a little extra thought at first, but in no time it’ll be second nature.
6. Make modifications.
If you’ve scoured the menu and there are no healthy options, you can usually create your own by requesting a few modifications to the preparation of your food.
Ask if you can have your fish grilled instead of breaded; ask if you can have Dijon mustard sauce on the chicken instead of cream sauce; ask for the salad dressing on the side; get your omelet with egg whites; ask the chef to use a small amount of olive oil.
7. Always hold the condiments or have them on the side.
A healthy chicken salad of 300 calories can quickly double if a fatty dressing is added to it.
A burger can have up to 200 calories added just from the ketchup you eat with it.
Ask for your turkey sandwich with mustard instead of mayo.
And here’s another trick: bring your own condiments with you so you’re never stuck with what’s available.
Bring your own low-calorie salad dressing when you go out to dinner.
Bring your own low-calorie sugar-free barbecue sauce to a restaurant.
8. Watch your portions.
The portions we get in restaurants are usually completely out of control.
Remember my previous post about measuring foods using your hand?
Use them to make rough assessments.
Make sure you don’t go overboard just because there’s more food on your plate than you need.
Share an entree with a friend, or ask the server to put half your meal in a doggy bag before he even brings it to the table so you can save it for lunch the next day.
9. Fill up on fiber.
Eat as many veggies and as much salad as you can (as long as the dressing is on the side!), because this will make you feel fuller and keep you from overeating other foods.
10. Don’t feel guilty for leaving food on your plate.
Stop eating if you’re full.
Ask the server to take away your plate.
If you have to get extreme, you can destroy the food by dumping salt all over it – get creative about empowering yourself to beat temptation before it beats you.
11. Be social.
There are exceptions, of course, but in general dining out should be a pleasurable experience revolving around more than just food.
Sit back, relax, enjoy the company, eat slowly, and savor the whole experience.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
If you got value from this, please comment below, like, retweet, and share with your friends!
If you’d like to read Jillian’s book, you can get it here: Winning by Losing
Dick and Lenay
email: Lenay@dickandlenay.com – 715-431-0657