Cut Calories at Restaurants + Youth Fitness + Special offer
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Cut Calories at Restaurants
Youth Fitness and Sports Performance
6 Week Jump Start Program
A few tips to eat out and still lose weight. If you missed part 1 check it out on the blog => Eat out and Lose Weight
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Nothing wrong with dining out every once in a while. You get professionally-prepared food and no hassles, but the pitfalls are many. If you read our latest blog post, you already know what we’re talking about: hidden calories. Here are a few tips to make you aware, help you avoid those hidden calories.
Choose Balanced Plates
Longing for a plate piled high with char-grilled meats? Craving creamy, rich pasta dishes? We get it, but hold up. There’s nothing inherently wrong with either protein or carbs, but you need to make sure your plate is balanced. You need protein, but also vegetables, and a serving of carbs.
Don’t Be Afraid to Ask for Subs
Subs (substitutions, not the sandwiches:) are your best friends when it comes to dining out and cutting calories. Most restaurants are happy to accommodate your tastes, so don’t be afraid to ask for grilled instead of fried, no cheese, sauce on the side, or veggies instead of greasy fries.
There Is No Value in Value Meals
We get it. Food’s expensive. Value meals promise to give you more bang for your buck. The problem is that they also give you more calories for your money. Skip add-ons and the ability to upsize your meal. Skipping the value meal also lets you opt-out of other things, like that soda is that horrible for you.
Speaking of Beverages…
Calories come in all shapes and forms. Many of them are not even solid. They’re liquid. Look to your beverage for a hidden source of calories. Whether we’re talking soda, beer, wine, mixed drinks, or liquor, there are plenty of calories hidden away in your drink. Instead, choose water if you want to cut calories.
Eat Slowly
We live in a fast-paced society. That often translates to us rushing through a meal to get done and get on with what we have to do. The problem here is that by eating too fast, you don’t give your body enough time to realize it’s full. That results in overeating. It takes about 20 minutes for the brain to receive the stomach’s signal that it’s full, so eat slowly and savor your food. You’ll even find that this lets you enjoy your meal more, while also helping cut your calorie intake.
Go Ahead and Indulge
This tip probably sounds counterintuitive, but it bears out. If you’re craving a burger and fries, or you really, really want that fried cheese appetizer, go ahead and have it (just not every time you dine out). Denying yourself these guilty pleasures can lead to resentment and frustration, and the next thing you know you’ve thrown your eating plan out the window. So, go ahead and indulge every now and then and don’t feel guilty about it.
There you have them – 12 critical tips to help you cut calories while still being able to enjoy dining out. Most of these are simple and easy to implement. And, once you’ve gotten used to some (like drinking only water), you won’t even notice the absence of your old eating and drinking habits.
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Detric Smith, CSCS, ACSM Exercise Physiologist, Precision Nutrition Level 1 Coach
Owner, Results Performance Training
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