Six Tips for Sticking to Your Diet While Eating Out

When you’re on a diet, eating out can be a daunting task. But there’s no reason you have to avoid restaurants completely when you’re trying to cut calories. With a little planning, it’s possible to eat healthy at a restaurant. Here are five tips to help you stay on your diet while enjoying a meal out with family and friends.

 

Choose Healthy Cooking Options

Fried foods are generally known to contain high fat content and should be avoided, but also look out for foods that are listed as braised, crispy, and breaded, as these may also be greasy and calorie-loaded. Dishes that include cheese and sauce may include hidden calories, so ask if they can be left out of your meal. Healthy cooking methods include grilling, broiling, baking, and steaming.

 

Consider Restaurant Choices

Before you head out for a meal, do some research about where you can find the healthiest options. Most restaurants offer diet-friendly menu choices, such as salads and soups, in addition to their traditional fare. Don’t be afraid to call a restaurant in advance and ask about what’s available. Many restaurants, such as Rib City American Fork which sells ribs in the Salt Lake City area, also show their menu options online.

 

Order Your Drink Wisely

Drink menus often contain sugary sodas, iced teas, and alcoholic beverages that are filled with empty calories. When you’re on a diet, ordering a cold glass of water is the wisest choice you can make. Drinking water before you begin eating can also help fill your stomach, which will make you eat less. Other low-calorie drink choices include ginger ale and club soda.

 

Be Careful With Portions

Restaurants tend to serve super-size portions, so try dividing your food in half before you begin eating. You can even ask the waiter for a takeout container when your meal arrives, so that tempting food is out of your sight. Smaller portions may also be available on the kid’s menu. And go slowly to avoid overeating. Sip water and eat in small bites, taking the time to truly savor your food.

 

Ask About Food Preparation

Don’t hesitate to ask about specializing your order. You can request that menu items be prepared without salt or butter. If you’re uncertain of how a menu item is cooked, ask. Oftentimes the wait staff will be happy to explain cooking techniques and options to you. Also inquire about substituting unhealthy sides, like fries, for a healthier option, such as a salad or baked potato.

 

Stop Eating

When eating out with friends it is easy to just keep eating as the night goes on. Just because the food is in front of you doesn’t mean you should keep eating. Stop eating and think about whether or not you are full. If you are push the food away and stop eating. This includes sipping on any drinks or snacking on any appetizers that may be shared among your dinner company.

Categories: Eating Out, eating tips, Healthy Eating

How to Incorporate Weight Loss Habits into Your Lifestyle

Do you know why you fail to lose weight? It’s not from a lack of effort or motivation; rather, it’s because you don’t have weight wellness habits ingrained into your lifestyle. Weight loss isn’t something you do for a few weeks and then reap the benefits forever; you have to make little everyday changes that will last you your whole life, and enhance your overall wellbeing. With this in mind, we spoke to Licensed Acupuncturist Dr. Mao Shing Ni, PhD, who has diplomas in Chinese Herbology and Anti-Ageing Wellness, to get his take on lifestyle changes that can help you lose weight.

 

1. Don’t Try to Be Perfect: According to Dr. Mao, ‘Better weight begins in our mind. We need to strive to feel good as opposed to calculating inches. Feeling good means being able to have the vitality to accomplish things and perform activities without feeling over exhausted.’

 

2. Eat More Vegetables: ‘You already know that veggies are very good for you,’ Dr. Mao points out. ‘They contain fibre, are low-calorie and have enzymes that can help you digest that T-bone steak from last night. What you may not know is that many veggies actually contain ingredients that regulate hormone functions and have anti-ageing and anti-cancer effects. There various kinds of vegetables which means you don’t have to settle with one kind. Try salads (make sure your veggies are not swimming in a pool of dressing). Try cooking veggies in with a wok and add a little low sodium soy sauce.’

 

3. Don’t Overdo it With the Wheat: Dr. Mao notes, ‘There is more to grains than wheat. Try rice, barley, couscous or beans. While grains are very nutritious and an important part of our diet, cutting down to a small amount and eating them moderately can be helpful. Eating more grains during the day and less at the night can also be helpful in how we digest them.’

 

4. Eat Out in a Smart Way: ‘You know the standard dinner at a typical restaurant,’ says Dr. Mao. ‘It begins with an appetizer, then salad, an entrée, dessert, and coffee. We garble all this food down with wine or cocktails. It is amazing to me that we don’t get heartburn more often. Visualize what you are going to eat before you begin. Order only what you are going to consume. Do not leave food on the table you do not intend to eat. We tend to be food addicts and eat everything in sight. Learn to say no.’

 

5. Eat Regular Meals: Dr. Mao explains, ‘If you eat on time and regularly, you won’t be famished and therefore you will have less desire to overeat. Do not skip breakfast and lunch. If you do, this is a sure recipe for a whale-sized dinner. Eat dinner between 6-8pm and not later. Our energy declines rapidly at night. At this time our digestive system is not as strong and won’t digest the foods as well.’

 

6. Fit Exercise Into Your Day: ‘A formalised exercise programme is ideal but not necessary,’ says Dr. Mao. ‘Instead of thinking “exercise”, we should be thinking “physical activity”. Some of us have high levels of physical activity in our occupation in which counts towards exercise. The problem comes when we have a sedentary job and sit for long hours during the day. We need to utilise our break time, lunch time, before and after work to invigorate ourselves. This might be to intentionally park far away from work and walk to and from the office, or take the stairs, or bike to work. Try to engage in more physical work during the weekends such as gardening, walking, hiking, running, etc.’

Categories: anti ageing, dr mao, Eating Out, exercise, Lose weight, nbsp, physical activity, time, vegetables, weight, Weight Loss, Wheat

How Can You Keep Your Diet On Track When Eating Out?

When you’re on a special diet, whether for weight loss reasons or you just want to get enough nutrition to ensure your wellbeing, it’s difficult to stick to it when you go out to eat. With so many choices on the menu, but little labelling about nutritional or caloric content, it can seem like it would just be easier to stay in and cook for yourself instead. However, whether you have a friend’s birthday or a dinner meeting, staying in isn’t always an option, and nor should it have to be!

The good news is, there are certain tools you can utilise, and tips you can follow, so that in spite of eating out, you can still maintain your wellness and a great figure. The first one can be a little bit difficult for us polite Brits but, if you want something changed, ask! If something takes your fancy, but has too much butter or sugar for your diet to accommodate, one of the smartest things you can do is to get the restaurant to change it. If you are polite about the modifications you need when you make your order, chances are that the restaurant staff will be happy to make them. After all, they want you to come back!

When it comes to sauces and dressings, most of them have large quantities of sugar, butter, sour cream and cream, which greatly increase your calorie consumption. If you use teaspoons to measure the amount you wish to consume, you won’t over do it. Size also matters with your portions, and though the restaurant may serve a large portion, you don’t have to eat it all. Eat as much of the vegetable portion of your plate as you like, limit your intake of carbohydrates, and, if you’re worried about wastage, get the rest to take home in a doggy bag for lunch tomorrow.

Finally, with your international cuisine, go for Chinese, French and East Indian restaurants. Though there are a lot of deep fried meats and sugary sauces in Chinese food, they also have tasty and satisfying dishes like steamed veggies and broth-based soups, and even Indian food isn’t that unhealthy if you reduce the ghee, oil and coconut milk as much as possible.

Categories: diet tips, Eating Out, Weight Loss