Weight Loss Everyday

One of the biggest issues many of my clients have is eating out… It’s easy to control what you eat when you purchase it, you put together it, and you know exactly what’s in it. But what happens when you eat at a restaurant?

Some people are too lazy to cook, so they spend a lot of time eating out. Others like to entertain, so they consider clients or friends to a restaurant instead of eating at home. And there are some who don’t take pleasure in eating out. Irrespective, there will be times during your fitness journey where you need to eat outside of your own home, and restaurant meals can be a huge obstacle.

Below are a few very simple tricks you can use whilst dining out at restaurants to eat more healthy and drop body fat.

Here are my recommendations:

Chinese
Steamed, stir-fried or BBQ’s dishes. Small portion steamed rice.

Greek
Dolmades, clean platki, Souvlaki, grilled lamb dishes.

Japanese
Clear soup, salmon (sashimi), chicken teriyaki, Japanese style grilled steak.

Mexican
Whole wheat tortilla’s, fish taco’s, chicken or beef fajita’s.

Italian
Pasta with marinara sauce
Chicken or Veal cacciatore
Chicken in Thai garlic sauce

Thai
Chicken in Thai Garlic sauce
Ginger tofu
Spicy shrimp & calamari
Thai BBQ beef salad

General
Most dining establishments will have a lean protein and vegetable option, for example “grilled fish with steamed green vegetables” or “150g eye-fillet steak with roast vegetables”.

Studies show that the more occasions you eat out each week, the higher your chance of obesity. Eating out is also the main reason folks often return from overseas holidays heavier than when they left.

Here are some more quick tips when eating out…

�� Get exactly what you want – remember you are paying for it, and generally the restaurant is happy to accommodate
�� Don’t tempt yourself – if the meal comes with chips, pasta or white bread, ask the waiter to remove it
�� Sauce on the side – ask for dressings, sauces and mayo on the side you can control the portion size
�� Drink mineral water – avoid high calorie alcohol drinks and choose mineral water instead
�� Avoid fried foods, starchy carb’s, the bread rolls, and any alcohol or sugary soda’s

I hope these tips help you choose healthier meals next time you’re eating out.

Pete Tansley