It's one thing to stick with your diet regimen when you're at home, in control of the contents of your refrigerator and your portion sizes. But what about going out to dinner with friends? Worse, how do you stay on track when your dream vacation has you seated by the dessert cart at every meal?
Eating right when you're out of your comfort zone can actually be easier than when you are at home, so long as you think smart and plan ahead. Focus on these simple tips to help you enjoy your dinners out on the town without compromising your weight loss goals. Simple Plans
Incorporate meals out like any others. Don't skip meals beforehand. 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. If that's not an option, 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.
Eat slowly. Not only will this help with your digestion, it slows your eating down so that you notice sooner when you are full. Set your eating utensils down while you chew. Have a sip of water between bites.
Have fun along the way
Eating out is a way of building relationships, to enjoy the company of others. Unfortunately, for those of us looking to cut back on what and how much we eat, this can make previously enjoyable dinner dates a dreaded and avoided task. It doesn't have to be this way. Opt for a restaurant with salads and low-fat menu choices instead of a place with all deep-fried batter-dipped menu items and heavy desserts.
Another option is to choose an old favourite 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!
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.
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.
It's all in the portions
Restaurant portions are significantly larger than actual portion sizes; a half-size will more than adequately replace your normal meal size. 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. 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.
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.
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.
Do not order dessert until you are completely finished with your meal. You might be too full to eat dessert and remember, even if everyone is splurging on the dessert menu, 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 if there is something you really want.
Distract yourself
Vacations should be a 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. For example, 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.
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 out
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.
Vacations and meals out are intended to be pleasurable. 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 and then add some 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.
I hope you enjoy this article. More can be found in my FREE ezine health-hotline@getresponse.com
Fran Watson "Expert Author" http://www.franwatson.ca http://www.diet-basics.org http://www.mormunny4u.org http://www.diet-basics.info
![]() |
|
![]() |
|
![]() |
|
![]() |
Experts say obesity will overtake smoking as the biggest health... Read More
If you have ever been snow skiing you know that... Read More
How to Break the Weighing HabitFace it, if you weigh... Read More
Self-acceptance and body love can be tough concepts to grasp... Read More
When it comes to our weight and the appearance of... Read More
Dealing with your sweet-tooth can be one of the greatest... Read More
* Not walking on a treadmill everyday for 45 minutes... Read More
Many people (especially on the net) claim that you can... Read More
There are numerous ways to make a bad weight loss... Read More
There have been many diets and weight loss plans that... Read More
This year, we all made some of the typical New... Read More
The debate about whether supplements for weight loss are healthy... Read More
We in the diet and exercise industry have our own... Read More
Teenagers with body mass indices between 25 and 30 require... Read More
The perfect diet should be combined with a healthy weight... Read More
1. What is Atkins Diet? Dr. Atkins diet, first introduced... Read More
The answer to the title of this article is "none."... Read More
I am sure that when I mention setting objectives for... Read More
Doctors prescribe Walking as the best medicine for weight loss.We... Read More
Magnetic weight loss is the newest fad diet supplement to... Read More
Weight Loss ? Basic Lessons for Sustained SuccessWeight loss is... Read More
Do you know this year Florida will go through a... Read More
I was so embarrassed for her. After a grueling 45... Read More
Yes, there is more to the Mediterranean than sun, beach... Read More
Many people have asked me what foods they should eat... Read More
The Order of Energy UtilizationBack to our table of stored... Read More
Hannah was distressed that, with all the inner work she... Read More
The Zone Diet as a weight loss program has been... Read More
Many of enjoy sitting down at Starbucks and enjoying a... Read More
If only there were a 'better body boot camp', we'd... Read More
Good health is an invaluable bliss and you cannot simply... Read More
Watching television exercises our eyes but nothing else. Unfortunately, it... Read More
Which is easier to do ? turn a car's steering... Read More
With the number of people suffering from obesity rising so... Read More
Causes of ObesityJust like there is no weight loss pill... Read More
It's the travel time, meaning hours spent sedentary. It prepares... Read More
Fat Loss Tip #3) Proper Meal FrequencyMeal Frequency (i.e., the... Read More
What is a mini tummy tuck? Officially called a partial... Read More
All Diets Work: No Diets WorkHave you lost weight in... Read More
Fat burning exercise is not merely one that will burn... Read More
In a global television commercial just launched (10 June 2005),... Read More
Some Say I'm Strange. I Prefer to Think of Myself... Read More
Once upon a time, I fretted about going to a... Read More
Here are 5 solutions to slimming:1. Set Mini-Goals: Try setting... Read More
Food is not simply fuel to keep you going. Nor... Read More
Atkins diet was unknown 35 years ago. Though it seems... Read More
In the early nineties I had the opportunity to work... Read More
How did a thin person like me become overweight? My... Read More
Yoga is wonderful for nurturing a state of mental and... Read More
Most men and women that I have trained over the... Read More
Any food that we take into our bodies is composed... Read More
America is in a health care crisis. More than 60... Read More
I'm sure you already know that weight loss and improved... Read More
What is a calorie? The definition of a calorie is... Read More
Weight Loss Axiom Number ThreeInsulin and GlucagonThese are the two... Read More
Gastric bypass patients often find themselves regaining weight soon after... Read More
Do you struggle to maintain or lose weight? If so,... Read More
Are you up to a cave man diet? You won't... Read More
Today I stopped by my favorite coffee shop in Berkeley,... Read More
Losing weight and going on a diet can be quite... Read More
For about 50 years now, Americans have been eating low... Read More
Making the Decision:Whether you are interested losing ten pounds that... Read More
A common question among weight loss professionals...If fad diets don't... Read More
Patrick Henry once said, "I have but one lamp by... Read More
As much as many of us who are over-weight do... Read More
The best exercises for quick weight loss in my opinion... Read More
Weight Loss |