EP. 25- Eating Out – Strategies for Dining out Strategically to achieve/maintain your ideal goal weight.


EP. 25- Eating Out – Strategies for Dining out Strategically to achieve/maintain your ideal goal weight.

Too many people think that in order to lose the last bit of weight and get the results that they want, that they can’t have a life. They think they’ll have to stay at home and just eat boiled chicken and broccoli every night. But it’s not true.

“I really want to lose this weight but I love eating out.”

“I don’t want to give up my social life and become anti-social.”

“I am worried I’ll be stuck in my house eating the same food over and over.”

Sound familiar?

If you’re like most people I work with, you’re probably thinking something like this. How to eat out and still get results is one of the most common questions I get asked.

I’m a self-proclaimed foodie, and I love my results. I enjoy food, I just do it in a strategic way. You can too! You can absolutely get results and enjoy eating out and being social, while also being strategic about your goals.

I have two main approaches to making decisions when eating out. You can take these strategies with you and apply them for yourself.

Approach Number 1: The Joy Eat

When you are eating out, you can decide that this is your joy eat for the week. Still, apply the hunger scale, and choose that this will be your joy eat. I truly think this is the approach that will get you the better, sustainable, permanent results in the long run.

Enjoy it. That’s why it’s called a joy eat. Give yourself permission to enjoy your food, guilt-free, and do not worry about your weight.

Remember, you will not gain weight from one meal. If you have a joy eat and the next morning the scale is up a pound or three, it’s water weight. Even if it’s a very calorie dense, indulgent sort of meal, and you more than likely will see some fluctuation the next few mornings on the scale, know that it is water retention.

Having that information is going to help you manage your brain and your thought processes. So don’t worry, enjoy it.

Approach Number 2: Make the best decision you can off the menu available

If you are eating out and this is not your joy eat, then keep your goal front of mind. That is going to motivate you to make the best decision you possibly can off the menu available to you. With that in mind, follow the formula: veggies, protein, healthy fat.

Choose to trust yourself with it, enjoy the process of eating out and the people that you’re with. Trust yourself to do the best you can with the menu in front of you.

Get creative and don’t be shy

Think outside the box and get creative with the menu that is in front of you. Most importantly, don’t be afraid to ask for modifications to your dish. Eating a salad every time you’re at a restaurant is fine, but you don’t always have to order a salad.

Remember to check the starter, entrée, side dishes or a la carte menu to see if you can mix and match some options there that are aligned with your goals. Be strategic with sauces and dressings because they are often loaded with sugars and are also very often very densely caloric.

Some tips and ideas for doing the best you can from the menu:

  • Order a burger without the bun, wrapped in lettuce instead, or with a side of greens
  • Ask if you can have the shrimp pasta dish on a bed of greens instead of with pasta
  • Build your meal with sautéed or grilled veggies from the side menu and grilled octopus from the appetizer section.
  • Peruvian Ceviche, pickled veggies and roasted cauliflower
  • Ask for any sauces or dressings on the side so you can use the dressing very sparingly.
  • Ask for a slice of lemon or lime, or olive oil and vinegar, and hold the sauce or dressing altogether.

I’m not afraid to ask for modifications and I’m definitely not shy. I really just own my choice right. I’m really proud of being strategic and being able to enjoy all of this and still get the results that I want to have in my life.

Shift your focus to trusting yourself that you can enjoy this meal and it will be totally fine. On your next meal will be able to just get right back on protocol and maintain your results or achieve your goals. Own that you are making these choices and always be thinking about your goals right and do the best you can with the menu in front of you.

It is totally possible. You can go out enjoy a meal, the ambiance of a beautiful restaurant, the company of friends and reach your goals. Choose to do it in a strategic way.

Remember to check out my vlog about her weekend in Chicago: it’s a behind-the-scenes application of this strategy.