One of the first obstacles I hear from clients trying to stick to their weight loss goals is while dining out on the weekends. According to Prevention.com, “Of course you want to live a little on the weekend, but if you're trying to shed pounds or even just keep the scale steady, you have to maintain a certain level of vigilance.”
Women’s Health Magazine agreed, saying that anticipating your cravings will help you deal with them. “Those who proved most successful at fighting temptation used an acceptance-based strategy they had been taught: Acknowledge the craving, accept it, and choose not to act on it.”
Knowing how to navigate a menu can help you from veering off track. The following are some suggestions and common menu items to keep you trucking along toward your goal.
Breakfast is on of the easiest meals to eat out because everyone is always serving up eggs. If you’re going to a buffet however, be aware of the pastries. They are loaded with simple sugars which is not always a great way to start off your day.
If you usually eat your breakfast going through the drive-through, STOP. There are plenty of healthy, portable items such as balanced nutrition bars or shakes in many convenience stores.
• veggie-egg white omelet and 1 piece of multi-grain toast
• 2 poached eggs and 1 cup of cooked oatmeal
• 1 cup of melon and 1 cup of cottage cheese
• ½ multi-grain bagel with 1 tablespoon of natural peanut butter and 1 cup of cottage cheese
• ½ grapefruit and 2 eggs, sunny-side up, with 1 piece of multi-grain toast
Salads are always an excellent choice for lunch, but know what is in them. Don’t be afraid to modify.
If you know they will have too many croutons, ask for only a few or none at all. Opt for mixed greens, romaine or spinach lettuce, and not iceberg.
When ordering dressings, ask for a light one, not a non-fat dressing. Non-fat dressings have a lot of sugar and salt in them to compensate for lack of taste. Order your dressing on the side.
You can also cut the dressing with vinegar or Dijon mustard. It is delicious.