How To Eat Out Whilst Dieting

by EDDIE JONES ONLINE COACHING & PERSONAL TRAINING

Following a new way of eating can be hard enough at home, but what about when you leave the house? Worried you’ll fall prey to temptation? Concerned that well-meaning friends will sabotage your diet (C’mon, a little ice cream never hurt anyone!”)? Here’s 5 ideas I often share with my personal training clients to help them enjoy their food out whilst staying on track.

1. Plan – Nearly every restaurant now has an online menu – even those in little old Darlington! If you know where you’re eating, then you can plan ahead. Check out their menu and pick out the meals which are going to be better suited for your dieting goals. Decide upon one before you get there and commit to that decision. Write it down or even ring the restaurant up and pre-order it. This will remove temptation to go for something slightly more “naughty” on the menu.

2. Don’t arrive STARVING – If you’re one of those people who starves themselves all day to arrive with an appetite – you’re playing it all wrong. Because doing so means you’ll want to devour anything and everything you see.

“Free bread and butter? Hell yeah!”
“Starter? Give me the largest one!”
“Oh, you’re leaving that? I’ll finish it up!”

Eat something small and healthy an hour or two before going for food, it will remove your from committing calorie suicide and going all in on every food you see.

3. Eat protein and veggies first – This is something you should prioritise when it comes to every meal you eat. Concentrate on eating any protein and veggies on your plate first (because these both support your weight loss goals) and save any sides like chips for later… In the given photo I did exactly this, eating chicken alongside the salad and pitta bread first up meant I was nowhere near hungry enough to devour the chips too. Calories saved through this simple trick.

4. Careful on drinking your calories – I aint going to sit here and tell you not to get a glass of wine with your meal, but I am going to be the boring who advises you not to drink the whole damn bottle. Save your calories for enjoying your food, not needlessly drinking them. Opt for water, a diet soft drink or keep it to a minimal amount of alcohol. And if your mates call you out on such a decision and try to influence you otherwise, they probably aint very good mates at all. Find new, and supportive, ones to dine with.

5. Know when to stop – Stay mindful with your food. Allow yourself the gift of time to actually enjoy what you’re eating. Try not to let the speed of others influence how fast you eat and regularly check in with yourself; “Am I still hungry?”, “Am I eating this for the sake of eating it?” … Know when to stop, stay in touch with your hunger levels and stay in control.

Stop fearing meals out.

Because by following simple strategies like the above, you really can enjoy eating your food out whilst staying on track with your dieting goals.

What Next?

Most people know that regular movement, being mindful of portions and managing cravings, are important for looking and feeling better. Yet they need help applying that knowledge in the context of their busy, sometimes crazy lives.

That’s why I’ve recently created a free online 21 day programme here at EJay Fit – to help you start losing fat and winning back control of your body. It’s completely free, delivered straight through to your smart phone and it’s purposely designed to help you build the essential foundations needed for successful long term weight loss.

I’ve also set up a small, private Facebook group so I can provide you with any help you need in dealing with the challenges you face. I hang around in there to answer any questions, offer support and post anything that I think will be useful to your health and weight loss goals. The group is 100% private and is exclusively for people on a similar journey to your own.