Eating out while achieving weight loss goals
Losing body fat, staying fit, and keeping healthy requires willpower and discipline. However, social occasions do come up, and ditching these to stay on your ‘diet’ is neither fun nor cool.
Here are a few strategies that trainer Mark uses to help him “have his cake and eat it too”
Creating a calorie buffer:
On the day of the occasion, reduce your meal frequency, or calories in each meal leading up to the event. When doing so, stick to high protein foods and fibrous vegetables, and keep fats and carbs to a minimum. This will slow absorption, and will maximize satiety for the lowest number of calories.
Here is an example if you were to have an event planned later in the day:
9am – 12pm: omelette with veges.
2pm – 3pm: 100g lean meat with 2 – 3 servings of fibrous vegetables.
6pm – 9pm: The main event. This is where you enjoy yourself, but stay mindful of what you are consuming.
If it is within your ability, you can even fast all the way up until the event, especially if it’s a lunch or midday catch up. A no-brainer if you eat your first meal later in the day!
Protein priority
Protein first, then carbs and fats for taste.
Do not neglect food volume. Lots of salads or fibrous vegetables are a good way to fill up further before moving on to foods higher in carbs and fats. If possible, keep cakes, treats and other forms of liquid calories till last, when you are fuller from the main meals.
Focus on limiting choices more than amounts
Studies show that if there are multiple food choices on offer, you tend to eat more. In fact, calorie intake at a buffet, scales almost directly with the amount of food there is to choose from. Unfortunately, humans are just wired this way!
By limiting the food choices to only eating foods you truly love and crave, you can regulate calorie intake without feeling heavily deprived. Remember, you do not need to eat every food or treat that is being offered when eating out while achieving weight loss goals. Eat the foods you actually like, and skip the rest.
Happy social eventing!
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