Just because you’re trying to lose weight and improve your body composition doesn’t mean that your social life has to come to a complete stop.
Sustainable behavioural changes will bring about long term success and you should still be able to go out with your family and friends and enjoy meals and quality time together.
You just need to be smarter with your choices and become better prepared.
” By failing to prepare, you are preparing to fail.”
Sometimes it can seem difficult with so many choices available to you. However, many restaurants these days offer much more in the way of variety in healthier options, making it much easier for you eat out and still stick to your goals.
We’ve put together some of our top tips to help keep you on track and reach your goals.
1) Plan in advance.
Check online and have a look at the menu of your chosen restaurant and give yourself plenty of time to choose better options. This will also help take the pressure off you when you’re sitting there wondering what to eat and will help prevent you from making the same old choices.
We often encourage our clients to send us the menu and you could also do the same with your trainer if you’re unsure.
2) Opt for a high protein rich meal.
Choosing a meal which is more protein based will promote satiety and fullness. Quality meats such as steak, fish, chicken and turkey are great options and if you’re vegetarian then stick to meals containing pulses, beans or tofu.
3) Order an extra side of vegetables or salad.
Skip the starter but check the sides on the menu to see if there is an option for fresh vegetables or side salad. Increasing your greens and vegetables will help you fill up and make you feel that you’re having a lot more than you actually are.
4) Avoid extra hidden calories.
Steer clear of meals which are fried, creamy or contain rich sauces. Chefs can be extremely generous with dressings, oils, butter etc. and these ingredients will significantly ramp up your daily calorie intake. However, many restaurants will be more than happy to oblige and substitute certain foods and sauces if you ask.
5) Enjoy water with a twist.
Have a glass of sparkling water with a slice of lemon or lime. It’s a bit more appealing than the standard glass of tap water and may not make you feel like you’re being left out amongst your friends and family.
6) Embrace normality.
Think control instead of battling with the stresses of restriction. Life’s too short not to enjoy the odd desert once in a while or on special occasions. One night isn’t going to sabotage all your good efforts.
Most importantly, look forward to your food and don’t force feed yourself things that you don’t enjoy.
Keep active, stay strong
Neil & Mark