How to Stay on Track When Eating Out

I know a lot of you know what I’m talking about: you are doing great and seeing results and then…you go out to eat with friends/family and it all goes to crap. Meaning, you eat a meal you normally wouldn’t, stat to beat yourself up, and say “screw it” and giving up completely.

Studies have shown that a whopping 95% of people who lose weight gain it back - and I strongly think this is one of the top reasons why!

Photo c/o New York Times

Photo c/o New York Times

The biggest things to remember when going out to eat while trying to maintain a healthy nutritional lifestyle are:

1) BALANCE is key! You can allow yourself to indulge a bit, but in moderation. Listen to your hunger cues and stop eating when you’re “satisfied” and not “full”.

2) CHOOSE LIGHTER OPTIONS that are loaded with lean protein + veggies.  Skip sauces/dressings when you can (or ask for them on the side).  Aim to eat the protein and veggies first since those will help you feel more satiated and not bloated/yuck.

3) If you’re going to have an COCKTAIL/DRINK, try to limit it to two. When we drink inn excess, our hunger signals can be thrown off and we tend to eat more mindlessly. Also, try to opt for clear liquors (like vodka and tequila) and add low-calorie mixers like club soda/lime or a splash of sour and then the rest club soda/sparkling water. If you’re drinking wine or beer, be conscious of the size of the glass, since some restaurants have a generous pour.

4) ENJOY YOURSELF!! One meal isn’t going to throw you entirely off track (although it CAN make you feel blah the next day, so be mindful like I mentioned in #1).  Just have fun, live your life, and EAT THE FOOD when you’re out with friends and family. The more stressed we are when it comes to fitness and healthy eating, the more likely we are to give up. And adherence to a healthy lifestyle is KEY in seeing changes!

I hope this helps y’all! I’’d love to hear any tips you guys have for staying on track while eating out, so just comment below or shoot me an email.