Is your present diet plan enough? Are you following it? We know it's very hard doing all that thing that you promised to do just to keep yourself from being to foodie. But worry no more. We are here to help you achieve that health goals of yours.
Incorporate meals out like any others. Don’t skip meals beforehand, setting yourself up to be
starving, then overeat. Plan. Don’t be afraid to call ahead and find out what the specials are
going to be and figure out a couple of choices, so that you don’t stress out when you arrive
and order foods that are not the best options for your diet.
If the restaurant or event is going to serve you buffet-style, again, call ahead to plan.
If that’s not an option, here are a couple ideas. First, ask someone with whom you’re
comfortable sharing your dietary concerns to help you. Tell him or her what foods you can
eat (or what you cannot eat) and ask the person to fill a plate for you. Or second, walk up to
the buffet table(s) beforehand with no plate. Just take a casual stroll around and see which
foods are being served. Then decide if you would like to ask someone else to place your
selections on a plate for you or if you would prefer to get them yourself.
Slow and Steady
First of all, use manners and eat slowly. Not only will this help with your digestion, it
slows your eating down so that you don’t “gulp” and be a chow-hound, eating everything in
sight.
If out with others, remember you are also there for socializing, so talk between bites.
Set your eating utensils down while you chew. Have a sip of water between bites. The goal is
not to see how fast can you wolf down the food while someone else is talking.
Have fun along the way
Food has become our society’s way of bringing people together, bonding friends, and
building relationships. Unfortunately, for those of us looking to cut back on what and how
much we eat, this can make previously enjoyable dinner dates to be dreaded and avoided
tasks.
It doesn’t have to be this way. Remember why you’ve been invited out in the first
place: to enjoy the company of others. You do not need certain amounts of food or certain
types of food to accomplish this. Still go out, but help choose a place with foods you can eat.
For example, opt for a restaurant with salads and low-fat menu choices instead of a place
with all deep-fried batter-dipped menu choices and heavy desserts. The worst thing you can
do for your self-confidence is to shut yourself off from your circle of family and friends, or to
stay shut in the house all the time. After all, when you do meet your weight loss goal, you
still want friends around to enjoy it with!
Strength in numbers
If you’re nervous about your willpower, go through a couple of trial runs with other
friends who are watching what they eat. In this case, peer pressure can be a positive thing, as
you all encourage one another to make healthy meal decisions.
Avoid the urge to compete with one another to see who can drink the most water and
eat only shredded lettuce leaves. Instead, choose an old favorite and split it with a partner.
This way, you won’t feel deprived and your portion size will automatically be limited. Not
only will your waistlines be smaller, but so will your bills!
Call ahead
Chances you, whatever restaurant you will be frequenting has heard every request in
the book—twice. If you’re concerned you won’t be able to find something on the menu that
meets your needs, call ahead and explain what you’re looking for. Even if it’s not on the
menu, they may be able to whip something up especially for you if you’ve called in advance.
Phoning early can also provide nutrition information for certain meals, if you need
this information. And be flexible and open to new ideas. The cook may have his or her own
special recipes and ideas.
Avoid temptation
There is no law that says you must have a basket of bread, butter and oil before a meal
out. If it is on your table when you are seated, request that it be brought back to the kitchen.
If your dinner mates are eager to start off with the carbs, then order a glass of water
and take a sip each time you are tempted to break bread. Besides, you’ll want the time you
would have wasted buttering and dipping to spend reading the menu for smart, sensible
choices.
Don’t assume that you’ll be able to hold out on temptations throughout the entire
meal. Set yourself up for success when you order by requesting they leave off the oils and
sauces. Request that your meat and vegetables be steamed, not fried. Order a salad (with light
or no dressing, on the side) or side of veggies instead of fries or mashed potatoes.
Bring your own…
If there are certain food flavorings that you have come to enjoy as substitutes for
traditionally fattening ones, bring them along and request that the chef prepare your meal
plain. If you like Splenda in your iced tea, bring along a few packets. If a dash of homegrown
or store-bought spices moves your taste buds better than a slathering of mayonnaise and
mustard, then bring along a shaker. Bring along you own low-fat dressing for your salad.
On vacation, save on eating out and use the funds to rent a room with a mini-fridge
and microwave. Then take along (or pick up) a few lite, healthy items to eat as snacks in-
between (or in place of) meals. Avoiding even one or two meals out will help reduce
temptation and provides more time to enjoy other vacationing activities.
It’s all in the portions
Most restaurants offer half-sizes (at smaller prices). If these are not listed on the
menu, just ask, and your request will more than likely be accommodated. Restaurant portions
are significantly larger than actual portion sizes; a half-size will more than adequately replace
your normal meal size.
There’s no rule that you must order your meal from the entrée list. Peruse the
appetizer menu for attractive (and smaller) options. You can also create a delicious and
unique meal by combining various side dishes.
Alternately, you can request your doggie bag in advance. If they don’t offer to
package half your meal for you, decide for yourself (before you begin eating) what an
appropriate portion size is and wrap up the remainder.
A doggie bag leaves you something delicious to look forward to the next day. Place it
under your seat so it won’t present a temptation while you’re enjoying your current meal.
Fill up on the good stuff
Drink plenty of water before you leave for the restaurant, and while you wait for the
food to arrive. This will help fill you up and prevent hunger-inspired indulgences.
Request your salad (and/or soup, if it’s not creamy) be brought out first, and dig in.
By the time your food arrives, you should be able to more rationally determine what portion
sizes are appropriate, and if anything needs to be avoided.
Dreaded desserts
First of all, do not order dessert until you are completely finished with your meal. You
may be full and not want anything. And that’s certainly not a crime!
After the meal, if everyone is splurging on the dessert menu, keep in mind that you
don’t have to join in just to be part of the “gang.” Enjoy a cup of coffee or tea to end your
meal. Or ask someone to split a dessert with you. Hint: Doggie bags can also be used for
desserts! So split it in half and take part home for another day or your neighbor.
You have to be left out of choosing a neat dessert, either. See if the kitchen can put
together a fruit bowl or a sorbet dish to satisfy your cravings without putting all your
conscientious work at dinner to waste. This might be something to call ahead about..hint!
Distract yourself
Vacations should be a luxurious time to indulge oneself and have fun. Though it does
lead to eating out more often, it also removes many of the day’s temptations: you won’t be
wandering over to the kitchen when you’re bored, or overindulging at the grocery store and
then feeling “obligated” to eat what you’ve bought.
Spend time in the pool, on the sand, and at the shops, not at the restaurants. Most
vacation hot spots are ideal for eating on the go; you can pick up a small meal from a
roadside vendor and eat it while walking the boardwalk and enjoying the sights and sounds.
Don’t make food about suffering. If the smell of saltwater taffy engulfs you, treat
yourself—to one. Having a small amount will indulge your craving without compromising
your diet. Better yet, after you buy your taffy, don’t begin eating it until you’ve walked far
enough away to avoid being tempted by the smell.
Try making a rule like, “If I eat, I need to enjoy a fun activity, too: a walk, bike ride,
swim, tennis, putt-putt, etc.” Then coordinate daily “pairings” or events with meal planning.
Life, including vacations, does not have to be all about food. Nor does it have to focus on
food.
Don’t stress
Vacations and meals out are intended to be enjoyment, not torture. If you do go a little
overboard, it’s important not to beat yourself up over it. Forgive yourself and get on with life.
Simply use that experience to learn where you can improve the next time you are in that
situation.
With the right approach, eating out can be a pleasurable experience. Remember, a
successful diet is a lifelong lifestyle modification. You need to be able to incorporate
healthful eating out activities into your routine.
What happens if you DO stress? Add extra activities to your schedule. Swim some
laps. Walk or jog. Leave your wallet in the trunk and go to a mall for a shop-walk. Take a
tour. Visit a museum. Enjoy a park and feed the ducks. Just get out, focus on something else
and enjoy life.
So what are you waiting for. Grab your pen and list down all of these things. We'll be glad to hear your improvements. Message us when you're done.
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