IT'S FRIDAY!!!! I'm sure if you are on a path to a new healthy lifestyle, this can be a little nerve wrecking! What am I suppose to do when all my friends want to go out? What am I going to do at our family BBQ?? Should I just stay home? The answers? GO out! Enjoy yourself, but be smart! Staying on track on the weekends is hard, but it's all about planning! Try eating out as much as possible, but if your girlfriends ask you to a night out at your favorite Italian spot, choose a healthier option than your usual cheese gnocchi ;)
1. Develop an "I don't have to eat at all!" Mindset. Make up your mind before you go out that you don't have to lick your plate clean just because you don't want to "waste money." Keep control, and keep your goal in the front of your mind.
2. Satisfy hunger only--don't gorge. Eat for the purpose of satisfying your hunger. Don't stuff your face until you can't move
3. Start Small and Green. Begin your meal with a salad, without dressing. Use lemon or a little balsamic
4. Broth is best! When salad is not an option, go for the broth based soup....not cream
5. SKIP THE BREAD! I know it's hard, and SUPER tempting, but that piece of bread is not helping your weight loss goal. Perhaps as the waiter to not even bring bread to the table. (I've done this!)
6. Clean cooking techniques are amazing! Look to entrees with steamed or raw veggies, and grilled, baked, or roasted meats/fish. If nothing is listed, ask the server to prepare it that way. Don't be embarrassed or feel silly, restaurants will do this for you!!
7. PORTION CONTROL!!! When your meal arrives, take a second and look it over. Split your meal in half, and ask for 1/2 to be boxed up before you start eating. (Avoid picking)
8. Chew, chew, chew!!! Make sure you are chewing your food at least 25 times before swallowing. It gives your body a chance to recognize when you are becoming full.
9. Skip the Alcohol. You want to avoid alcohol because sugar can derail you in the strongest way. Have a sparkling water with lemon or lime slices. Even ask to have your drink garnished like a cocktail to trick your mind.
10. Stop before the end. Think of your plan to shed those unwanted pounds. If you NEED something sweet, ask for a plate of fresh fruit.
If you ever doubt yourself in terms of resisting the urge to eat, then have a pre-meal. That way, when you go to the restaurant or social setting, you do not have to worry about the menu.
If you have a serious sweet tooth like me, and can't resist the dessert table, pack a few clean cookies in a ziplock bag. If you must go through a drive-thru, make sure you a familiar with the menu. NEVER get the supersize and order grilled chicken over fried. Always go with a side salad instead of fries. Salad dressing: vinegar dressing or low-fat balsamic.
I totally understand that one of the hardest things to maintain while following a healthy lifestyle is your social life. Make sure you are surrounding yourself with like-minded people that will support what you are doing---not sabotage. Instead of going out drinking, here are some alternative activities:
-meet a friend at the gym
-have a game night at home with healthy snacks
-organize an outdoor game such as softball or kickball
-volunteer together at a local charity
meet at the park for a walk or bike ride
I know, I know. This is not easy. But I 10000% promise you, it will be WORTH it!!!
No comments:
Post a Comment