Treating yourself can make many people feel guilty, primarily if they are trying to lose weight. Many people must understand that you can eat without guilt if you have a solid game plan.
We encourage everyone to eat what they would like as long as it’s all in balance and moderation. Try to keep a check on the overall nutritional aspects of the given meal. This can include following up on these tips and making a healthier shift in your lifestyle, which can be induced through some of the shared strategies:
- DECIDE WHAT TO EAT BEFOREHAND AND STICK TO YOUR DECISION:
Pre-screening the menu will give you enough time to understand the dish and its nutritional value. Think about how you might want to modify the dish (e.g. ask for it to be prepared with minimal oil) and stick to your decision. In general, we recommend you skip meals that are high in fats (e.g. lots of cheese/butter/oil, fried foods and fatty meats) which have a lot more calories. Choose options that are lighter instead (e.g. lots of fresh veggies, lean meats, whole grains, legumes and baked/broiled items.)
- DON’T STARVE YOURSELF BEFORE DINING OUT:
It is never a good idea to ‘save’ your calories for when you are dining out. Starving will only lead to overeating. Your ‘saved’ calories will backfire on you and you’ll end up consuming extra calories instead. Rather, we recommend you eat a light meal with lean protein and lots of fibrous veggies beforehand.
- LET GO OF THE HEAVIER SAUCES:
Sauces and salad dressings are often the culprits of highly caloric meals. Ask to undress everything. If you still want the sauces and dressings, get them on the side and enjoy them in a limited amount (2 tablespoons max) to relieve the craving.
- PORTION DOWN THE MEAL AND TREATS:
Portioning down means you should cut down on the serving size. Single or child-sized portions are always better to ensure you don’t overeat. (E.g. Have a kid-sized scoop of ice cream instead of two adult scoops.) Another idea is to opt for an appetizer, rather than a full-sized entree.
- AVOID SUPERSIZED OR VALUE MEALS:
Value or supersized meals are incorporated into the menu to give you a feeling that you are getting a meal worth what you are paying. These meals are often greasy and unhealthy to cut down on the cost, which is why it is always better to go for smaller and healthier portions rather than diving into a meal full of fats.
- CHOOSE HEALTHIER OPTIONS:
Make the right choices at the right time. Ask for more veggies, go for whole grains, keep your sodium intake in check, choose items that are baked/broiled and get the sauce on the side. Make sure you avoid sugary drinks; opt for sugar-free soda or sparkling water.
- SKIP UNNECESSARY CALORIES:
If you are going for a larger-sized meal, eat half and take the rest home or share it with a friend. Replace the caloric sides, such as French fries or onion rings with steamed vegetables. Skip the bread. Choose healthier desserts such as a fruit bowl or chia seeds with sweetened yogurt. You can also have coffee or tea instead of diving into desserts.
- ENJOY DESSERT WISELY:
If you are craving dessert, you should enjoy it!! However, keep these two strategies in mind. Enjoy half of a palm-sized amount and share the rest with someone else. Skip the carbs during meal time (like the rice/pasta) to make room for the extra calories from the dessert.
With a bit of planning and consideration, even dining out can be made healthy. All you have to do is shift your order and go ahead with options that suit your goals well!