Just to give you an update on me, I managed to lose 1.4 pounds this week. I was a little disappointed, but considering I had a birthday party last week, I guess I did fairly well in spite of it. My goal for this week is to incorporate more fruits and veggies into my snacking, rather than dipping into the pretzels and mixed nuts. This article is about strategies to use when eating out.
Eating out doesn’t have to be a stumbling block when you are losing weight. Your weight loss strategies should be on point, whether you are eating at home or picking up something from fast food to at on the run. Just the other day I was out with the family, and we were all getting hungry. We stopped at Sonics and my daughter and I both got one of their salads. My salad was a Santa Fe salad. It had grilled chicken, black beans, and corn over a big bed of lettuce. We had light ranch on our salads. Normally, when you think of Sonics or any other fast food you think of greasy foods, but most fast foods now have many healthy choices of filling nutritious foods to choose from.
Eating out should never be an excuse to pig out, or lose control. Why go backward? It’s important to keep your mind centered on what you have accomplished, and what you want to accomplish for this moment in this day. Making wise choices will prevent you from losing control of the moment. By keeping control over your impulses from moment to moment will prevent you from regaining lost weight.
Plan ahead when you know you will be eating out. I have gone online to pick up calorie or Weight Watcher point counters for McDonalds, Burger King, Sonics, and a few sit down restaurants that we visit once in a while. Having these counters with you at all times will help you stay on track with your weight loss goals, while making good food choices for yourself.
I mentioned in another article, that your thoughts are key to your success. Preparing your mind ahead of time on what you will order while dining out will stop you from waffling back and forth between making good choices or poor ones. You need to think smart when you order. If you give in to something unhealthy you will see the results on the scale later on. You might be tempted to eat a double cheeseburger with a large order of fries. While you’re at it, you might even be tempted to order up an apple pie from your favorite fast food joint. You can do that, but then you have used up nearly all the calories you need for a day. Believe me when I say you will be hungry later. All those fat filled foods do not keep you satisfied for long. If you indulged in the unhealthy fatty foods you may not be able to eat the rest of the day, because your meal may have cost you over 1000 calories. If you want to succeed, plan ahead of time what you will eat and don’t waver from it. Make it a habit to think of your health first, before satisfying your appetite.
Here are some strategies when eating out at a restaurant:
~ If eating out at a sit down restaurant, ask for a large glass of water when you sit down at a restaurant.
~ Forego the bread and butter before your meal.
~ Ask for light vinaigrette or light salad dressing rather than the full fat kind.
~ Bring some ‘butter’ spray (I use I Can’t Believe It’s Not Butter Spray) with you to spray on your baked potato. You may also ask for light sour cream, or salsa instead.
Strategies for fast food dining:
~ Order food without the dressings such as mayonnaise, and other sauces.
~ Make healthier choices by ordering meals with more veggies. (I always choose a salad to be safe.)
~ Drink water instead of soda with your food. (Diet sodas tend to make me want to eat more.)
~ Special order. Ask for your food the way you want it. At subway I often order a salad instead of the sub. It’s really good.
~ Always be mindful of portion sizes. Most fast food places give you way more than a normal portion size. If you really must have fries order a small order of fries, and then maybe just eat half of them.
You may have strategies that work for you. These are some strategies that work for me. I can eat out at fast food or at a regular restaurant and not lose control. You can too.
Weight Watchers meeting