Being on a Meal Plan is not the same as being on a diet, but when I first started eating healthy, meal planning and working out it sure seemed like it was.
Having to say no to things I wanted and going out to a restaurant and not ordering the 12oz steak seemed like it would be the end of the world.
BUT in the end I did not want to sabotage the hard work that I had put in during the week.
Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible until your eating becomes a healthy habit. Until then once you enter a restaurant you surrender control over what is in your food and all bets are off!! Trust me I speak from experience, I might not be able to eat pasta but you give me potatoes and I will eat until I can't stand and I have to be rolled out of a restaurant.
So here are some things that I learned so I could survive going out on the weekends.
The Bread, Chips and Biscuits are NOT your friends: Before you eat, filling up on bread is not going to help. One breadstick at the Olive Garden is 140 calories and you never eat just one. Those biscuits at Red Lobster are 160 and tons of fat. Skip them and ask the waiter not to bring them or take them away.
Chew Chew Chew: The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out). Luckily there are to go boxes and goes right back to not eating it all :)
Remember WHY you are doing this: You are going to be tested and tempted. It's not going to be easy. In fact, it can be downright tough. Keep your "why" in mind, I know you can do this !! The reward is so much more amazing than that breadstick.. just say NO.
I know its not easy and it will take a lot of self control but I promise you that it will be WORTH it !!
Don’t go Starving: If it can at all be avoided, do not go when you are famished. When you are supremely hungry, your stomach is growling and you feel like you are going to get sick, all bets are off and you are going to eat whatever the heck you want and have regret about it later. (I try to always have veggies I can snack on if thats the case. A handful of baby carrots should do the trick)
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Obey the DDP: Dip Don’t Pour. Take your fork and dip lightly dip it into the dressing, then your salad. You will get just enough flavor and will use less. Typically restaurants will give you a double serving of dressing. You don’t need it. Always, always ask to have dressing on the side. Never let them put it on for you. Balsamic vinegar and Lemon juice are other good options for dressings.
Always ask the server: Don’t be afraid to ask how something is prepared (I have to do it all the time). If they tell you its tossed in oil and salted ask them to grill it and don’t put any salt on it. They will do it if they make their food fresh. If you see veggies on the menu, even if it says steamed ask if they are salted. Put all your sauces on the side. If they can’t do it, I highly suggest ordering something else.
Do your homework: Try to find out where you are going rather than select the restaurant on the fly. Go to the website and look at the nutritional information and pre- plan what you are going to eat. This way you will be prepared and won't be overwhelmed when you get there.
Develop an "I don't have to eat it all!" Mindset: Make up your mind before you go that you don't have to get the most bang for your buck by cleaning your plate, you can always take it to go. Even if I am eating a healthy meal too much of a good thing can be bad too. KEEP YOUR GOAL IN MIND.
Chew Chew Chew: The practice of chewing each mouthful a min of 25 times. It gives your body a chance to recognize when you are becoming full. (This is very hard to do when you are with kids, because you never know when they have had enough and you will have to leave your meal behind to take the kids out). Luckily there are to go boxes and goes right back to not eating it all :)
Bring your own Dessert: If you can't resist the dessert menu then pack a few healthy cookies and pull them out while everyone else is eating their sugar loaded desserts and cake. I learned this from HAVING to generally bring my own desserts since I have food intolerances which is a bummer but a huge advantage when you're trying to stay healthy.
Inspire by Example: One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. When you're at dinner, lead the charge. To avoid being seduced by someone's never ending bowl of pasta Alfredo, be the first to order and make the healthy choice up front. Who knows you might inspire some friends to order healthy too !!
Remember WHY you are doing this: You are going to be tested and tempted. It's not going to be easy. In fact, it can be downright tough. Keep your "why" in mind, I know you can do this !! The reward is so much more amazing than that breadstick.. just say NO.
I know its not easy and it will take a lot of self control but I promise you that it will be WORTH it !!
