If this is not one of the hardest topics to give advice on during a weight loss journey! Why? well because its not just most peoples biggest downfall....it's mine too. I feel like once you have mastered this aspect consistently then it is truly smooth sailing. I feel like being in a restaurant makes it so much easier to cheat. Why? Not sure for others but for me its the smell. its the menu. its the photos of all the bad foods I once would order so much of. It is the people I am eating around. I feel like there are just so many factors. I cannot tell people "do not go out to eat with people who aren't on the same journey as you. However for me, I literally avoided it for a good year. Crazy? yeah it is. but I felt like nobody else was living the same way and I didn't want to get sidetracked by people not on track. Looking back at it, I feel like that is just kind of ridiculous but I do not regret it either. The first year was the hardest because legit did a complete lifestyle change. Waking up one day and changing my life. So it wasn't a slow transition where I cut things out here and there. I legit just went cold turkey on almost everything. From soda, to how I drank my coffee, to fast food, to legit everything.
Here are a few tips that I truly feel would be so useful....
When eating out....
SPEAK UP!!!! USE YOUR MOUTH!!! You are paying for your meal... do not be scared or intimidated to ask for things to be cooked different. To ask for something to be taken off your sandwich, to remove a condiment, to change the side of fries to a side salad.
What I can tell you from years of experience is that every restaurant I have been to has never told me no. Have they told me it is $1.00 extra, yeah. but that dollar for my peace of mind knowing I am sticking to my goals... no problem.
Eating a sandwich? A burger? is the meat listed as fried? Tell them you would like it to be grilled instead. Is mayo listed as a topping? Ask for on mayo. Let me tell you...the calories and sugar in mayo is most definitely not worth it to me anymore. Change the bread to a bun of lettuce or whole grain or whole wheat.
Having a salad? Biggest advice I can give is to watch those toppings. The craisins, croutons, sunflower seeds, etc are just added calories. And lots of added calories at that. I can guarantee you that a chicken caesar salad can be more calories than a burger. That is INSANE. If we were to know the calories on salads we would be shocked.
Watch the dressings. Caesar, ranch, blue cheese, etc are the most fattening dressings ever. 2 tbsp. can be hundreds of calories. Ask for oil and vinegar. A trick I do when getting dressing is dip my form into the dressing first to get it on my form then pick up salad with the fork. It just gives you the taste first. Works every time.
The bread basket? if you are with people who are eating healthy just ask to not have it brought to the table.
The chips and salsa... know your limits. I either do not have any or I say "I am going to put 10 on my plate and this is where I stop"
give yourself the pep-talk before.
Drink water. I legit drink 3-4 glasses, keeps me feeling full on top of drowning out the sodium from seasonings and oils restaurants use.
You are 100 % responsible for yourself. It is so hard with the temptation around you but at the end of the day, no matter how hard it is to pass up temptation the reward in the end of sticking to your goals is better.