How to Eat Out & Still Get Results

When dieting eating out can be a stressful situation, you don’t want to ruin your diet but also want to enjoy yourself. Well know this, you can eat out, stress free and enjoy yourself, just apply a few simple steps.

Plan ahead. If you know you are going out for something to eat, browse the menu in advance and plug it into myfitnesspal. For example if I knew I was going to have a burger, I would add this to myfitnesspal with separate ingredients. I would log the bun, the burger, the cheese, the mayo all separately, although not perfect, it gives you a rough estimate of how many calories you have to play with for the rest of the day. In some situations, places like Nando’s, or chain restaurants have the macros on myfitnesspal, or on the website, so you can just add these straight in. But use your sensible head, if you go to log a cheese burger and its claiming its 200 calories, it’s pretty obvious this is wrong.

Eat smart. Lets be honest we all know the bacon Mac and cheese is going to loaded with way more calories than the seafood pasta with tomato sauce. Again, its about using a degree of sensibility, cheesy, creamy and fried foods are going to be the most calorific options. Try opting for leaner meats, and instead of chips, swap for some seasonal vegetables, if something has a dressing, ask for it on the side, so you are in control of how much you have.

Eat to your appetite. Going out for a meal doesn’t mean you have to eat to the point of bursting, you know, like Christmas Day where you have to un do a few buttons…Eat till you’re satisfied.

Don’t drink your calories. Liquid calories are the silent killer, nobody really takes them into consideration, obviously the healthiest choice is to stick with water, but if you do enjoy a glass of wine or a beer with your meal, keep it at that, a glass or a pint.

Now, I’m going to go against everything I just said and say as long as its one day, you don’t go mad, just eat out and enjoy it. All the above are tips for those of you who know you are better off controlling what you have otherwise you will just over indulge.

Social occasions are there to enjoy, 1 evening out isn’t going to ruin all your hard work, just like 1 day of dieting isn’t going to get you instant results. Yes, if its something that happens regularly throughout the week then you will need to control it. But a couple of times a month, enjoy it, don’t stress about it.

Eat More To Lose Weight

EAT MORE TO LOSE WEIGHT

Sounds counterintuitive right, eat more to lose weight.

Now, I’m going to jump in straight away and say this doesn’t apply to everyone. If you are currently on a diet and losing weight but have clicked on this post because it might an excuse to eat more, then no, this isn’t for you. What you are doing is working, so carry on. But, if you are struggling to lose weight, or were losing weight and have now plateaued then eating more may be the answer.

The further we get into a diet the harder it gets, thats because our bodies are extremely adaptable, so if you are on x amount of calories for a extended period of time then the body will adapt and accept this is the norm from now on. Hence why dieting I always recommend chipping away at the calories rather than going into an extreme deficit because then you have nothing to play with when the going gets tough.

If you are on extremely low calories more than likely you will be feeling lethargic, maybe a bit moody and not feeling energetic to do anything, your energy output has most likely decreased. Lets say we increase your calories, your input is now higher, not the answer you were expecting to lose more weight, but, with this increase in calories you have more energy, you feel less drained throughout the day, you have more energy to do more, your output has drastically increased. More than likely the increase in input (food) is outweighed by the increase in output (energy).

You so were I’m going with this one ? With more food in you, you now have more energy throughout the day and you move more and do more. Meaning you are still in a calorie deficit because your output is greater than your input.

This can be approached in two ways.

Firstly you can introduce refeeds. Put simply this is where you increase your calories on a given day, coming predominantly from carbohydrates, our bodies favoured energy source, normally at the end of the week. This, in theory should give you that much needed boost in energy for that day and the days following. But, remember, this is not a cheat day, this isn’t an excuse to eat everything and anything, it the same foods you normally would, just more of them.

Secondly, you can just slowly increase your calories week to week. For example say you were dieting on 2000 calories, now try 2200, thats an extra 1400 calories through out the week. Obviously making sure to monitor your weight as you go.

If you are struggling to lose weight, you have hit a plateau, and have been in a calorie deficit for an extended period of time. Try increasing your calories to increase your output.

 

Cheat Meals – Lets Talk – Ep2

CHEAT DAYS – ARE THEY HINDERING YOUR FITNESS GOALS?
LETS TALK – EP2


I use to have a cheat day every week, well actually, it started as a cheat meal which eventually developed into a cheat day. But I stuck to my diet all week so I ‘earned it’ right?

Come on, even reading that sounds ridiculous. Eat a healthy balanced diet all week and then essentially binge for a day, thats a recipe for disaster right there.

I now don’t have ‘cheat days’ at all. If I’m craving something, I’ll just incorporate it into my weekly diet. Having a cheat day at the end of the week is a terrible idea, you’re rewarding yourself with food, creating an awful relationship with food. Just like they say don’t binge drink, drink a couple of glasses of wine through out the week rather than hammering a bottle or two on a Saturday night. Having a cheat day can offset some rather terrible habits and most certainly effect your hard earned progress.

Balance. A word that has kind of been overused and lost its meaning recently. But my take on balance is where different elements are of equal proportions. Use a flexible approach with nutrition so when you crave something that you may bank for your ‘cheat day’, have it when you crave it, a chocolate bar, a slice of cake, some ice cream, some pizza. By nipping that craving in the bud as soon as you get it your much more likely to stick to your diet and keep on progressing towards your goals. Remember to follow the 80/20 rule, 80% of your diet should be made up of wholesome, nutritionally dense foods and the remaining 20% can be whatever you like.

You want to be able to adhere and sustain your diet it for a long time, so make it enjoyable, don’t suffer. It’s a marathon, not a sprint.

Any questions or diet advice please get in contact with me, I’m always here to help!

– Andy 🙂 –