I get it. Dining out while adhering to a nutrition plan is tough. The yummy warm bread on the table, delicious wine, tempting menu options..we’ve all been there.
Here are a few common struggles clients have come to me with:
“Cait, how am I going to be good when I go out to eat tonight?”
or..
“Cait, I have a trip planned and I just know I’m going to eat crap all weekend.”
or this..
“Cait, I have plans with friends who I love but every time we get together there is way too much alcohol involved, I know this isn’t going to end well.”
So let me tell you how I would have responded to these when I first began working as a Personal Trainer….
“Are you kidding me? I’m pretty sure no one is going to be force feeding you food or alcohol. Get a grip, find some willpower and eat only protein with veggies with a 1 drink limit.”
Now although this advice may still be true, it’s a little mean, not realistic and boring–I wouldn’t want to go to brunch or out to dinner with these guidelines. So here’s my take on this now that I’ve got much more experience and oh so much wisdom 😉 under my belt.
1. PLAN AHEAD: If you are going on vacation, pack some protein bars, nuts or other snacks with you. (Here are some of my favorites). This is an easy fix to what could be a sticky situation. Traveling can often mean the best food options are not available at all times, so take some of the edge off with your favorite bar instead of paying the food court at the airport a visit.
I do this one often: Don’t go to a restaurant ridiculously hungry. Have a little something beforehand! This can be anything from a protein shake or bar to a few slices of turkey breast or some fruit and veggies. You’re less likely to eat the entire bread basket and you’ll order from the menu with your eyes instead of your stomach. Speaking of the menu, look at it before you go. I enjoy doing this, it gets me excited about the cool new place we’re going to try. I usually choose 1-2 options from the appetizers and main course and then make my decision once there. This way I’m not persuaded by what others at the table are ordering, I’ve made up my mind.
2. STOP EATING WHEN YOU’RE ALMOST FULL: Wherever you are, don’t stuff yourself. It is ok to leave a bit of food left on your plate. Stop eating when you’re no longer hungry, I usually say at 80%. You know that feeling when you’ve eaten so much you feel like you need to unbutton your pants and lay down? Yeah, no one likes that. So don’t let it happen to you.
3. WHAT’S YOUR DRINK MAX? How many alcoholic beverages can you have before you’ll feel like crap (both mentally and physically) the following day? For some this may be 2, for others it could be a few more. Know how many drinks you’ll have before you get to where you’re headed. And don’t tell me you had planned on having 3 but somehow you ended up with 5, that’s just nonsense, you’re better than that. Take some control over what you’re putting into your body. A trick that works for some is this: if you’re going out with a significant other or friend tell them your drink max. So if you’re allowing yourself 2 glasses of wine and all of a sudden the waitress comes over to pour everyone a third, your friend will have your back and remind you “Hey, you’ve already had those 2 glasses.” Friends are the best.
4. WORKOUT BEFORE YOU GO: Put your body in a state where it’s going to use what you’re eating as fuel. How is this done? Exercise before you go. It should be an intense workout like intervals and doesn’t have to be long. 1 minute as fast as you can on your choice of equipment, 2 minutes at a lower intensity, repeat 7-10 times for a total of 21-30 minutes. The more intense your workout is the longer you will burn calories even after you’ve finished working out. This is called EPOC or excess post-oxygen consumption, it’s pretty cool and something we all should take advantage of.
5. YOU’RE GOING TO BE OK: So you went to an amazing dinner party and ended up not eating well and drinking too much. Now you feel awful not only physically but you’re pissed at yourself as well and totally guilty. Get over it. There’s nothing you can do about it now. Hopefully the food was delish and you enjoyed yourself, and it’s time to move on. Use this as a learning experience, get to the gym the following day and eat foods that will nourish and fuel you. Life will go on and your goals are all still attainable, I promise you that.
Food is meant to be enjoyed, don’t drive yourself nuts over what you could and should be doing. Just do your best each day, you owe it to yourself.
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