4 Tips When Eating Out On a Diet

4 Tips When Eating Out On a Diet

Trying to figure what to do when eating out on a diet? It always feels like right when you go on a diet everyone wants to invite you out to eat more. Don’t let your diet stop you! Here are some of my top tips to help keep you on your diet but let you enjoy going out.

Don’t Drink Your Calories

This one may seem obvious when eating out on a diet but stay away from soda, sweet tea or alcohol. Choose calorie free options such as water (bonus its usually free) or diet beverages. While this seems pretty straight forward, many people make this simple mistake when going out saving your calories for actual food will help you stick to your plan.

Check the Menu Before Leaving Your House

I always tell people to check the menu before they leave the house. Decide what you are going to eat and then when you get there order EXACTLY what you want. It’s important to tell the server exactly what you need. Don’t be afraid to go slightly off menu when asking for what you need. Feel free to ask for specific preparations for your food. Stick to baking, roasting, or grilling, also be sure to ask for the chef to skip the butter, sauce or oil that foods are cooked in to help you stay on track

Make sure to skip the free offering. Chips and bread are after placed on the table right at the start of the meal. Filling up on these things will cost you calories. Nibbling on these offerings is easy but add up fast, so be sure to inform the server that you wont be needing any of these and they do not need to bring them to the table.

Eat Your Food In This Order

Focus on consuming your protein and veggies before your carbs. By focusing on this it will help prevent you overindulging in the creamy sugary desserts later, simply because you are already full. Chances are your fat is already present in your steak or in your vinaigrette but if you happen to have some healthy fats like avocado slices then eat that along with your veggies to enhance satiety.

Portion Control

Portion sizes in restaurants seem to be getting bigger all the time. While this is great for getting more bang for your buck it is terrible for your waistline. A great simple strategy is to ask for your meal to come with a to-go-box so you can package the unneeded portions up before you start eating.

All of these tips will help keep you on path with your weight loss goals but it can still be challenging. If you would like some more advice or help go ahead comment bellow or email us!

By Mike White

How to Lose Fat in 3 Easy Steps

How to Lose Fat in 3 Easy Steps

Struggling with how to lose fat? Losing fat really is a simple math equation. As a whole, we understand the variables and how they interact with one another, and we know what has to happen in order to get the results we want. In real life, however, manipulating those variables can be difficult as we have to deal with the hectic pace of everyday life, family, friends, and cultural norms (most of which are counterproductive to the goal of losing fat).

Our one-on-one nutrition counseling services are designed to help you navigate the path to your fat loss goal during real life, not in a vacuum of ideas, but in practice. There are 3 easy steps that you can start today to get fat loss going immediately.

Sleep More 

Sleep is probably the most important thing you can do to improve your fitness and change your body composition. It directly and indirectly affects your progress in the gym. When we are sleep deprived there is a cascade of changes to brain chemistry and hormonal changes to the blood. This makes it hard to eat correctly and harder to access stored body fat for energy. If you are not reaching your goals I would  first at improving your sleep quality and quantity.

Lift More Weight

Since our goal is FAT LOSS, not simply weight loss, we have to preserve our current muscle mass while reducing our weight. Resistance training is the perfect stimulus to help you maintain the muscle mass you have while at a caloric deficit, ensuring the weight you are losing is fat and not muscle mass. Focusing on high volume weight training is probably best way to maintain muscle mass while dieting, sets of 10 or more reps  for multiple sets depending on you preparedness will help you hold on to your current muscle mass even while at a caloric deficit.

More Intense Workouts

Most people overestimate how many calories they burn during a workout. Even long, strenuous workouts do not burn as many calories as most people think. When people  decide to lose weight they will try to increase “Cardio,” which for most people means running a lot. This long slow distance training only elevates your metabolism during the work out, and usually not as many as you want to think.

Shorter, intense workouts do not burn as many calories during the effort, but these types of workouts do raise metabolism over the course of the day, giving you a similar or better calorie burn while at rest and increasing your chances of using fat to meet this increased energy need. If you have any question fill free to contact us.

All of these steps will help keep you on path with your weight loss goals but it can still be challenging. If you would like some more advice or help go ahead comment bellow or email us!

By Mike White





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