Helpful Tips when Traveling/Going out to Eat

Eating “healthy” is not the same as eating to “lose weight” and eating “healthy” does not guarantee weight loss. Too much of any food can cause you to gain weight.

  • Be careful when snacking on HIGHER calorie foods like nuts and nut butters.

  • Bring a dish with you. This way if there are no healthy options you will be safe with your own dish!

  • Look at the menu before you go! Pick out what you are going to eat before you get to the restaurant. This will help with temptation because you have already told yourself what you are getting!

  • Learn how to portion your meals/snacks and make sure that you are using the right portion sizes. A good rule of thumb is the following…consume a palm size portion of protein, clenched fist size portion of your complex carbohydrates, and a clenched fist size portion of vegetables at your major meals (breakfast/lunch/dinner). Eat the protein and veggies FIRST. If you are still hungry, then have the carbohydrate.

  • Ask the server not to bring out any bread. Believe me…this will help with temptation!

  • Make sure to have a portion of protein at EVERY meal AND snack. This will keep your body in an anabolic state.

  • Be sure to drink AT LEAST 100oz of water each day!  Keeping your body hydrated will assist with fat loss.

  • Add more veggies to your plate! Veggies are filled with nutrients like fiber, which will help you feel fuller longer.

  • Be careful of the portions when you are eating out. Pay attention to hidden calories (bigger portions, dressings, sauces).

  • Order your meal “dry, plain, no sauces, leave out the oil and/or butter.” The server will look at you like you are crazy, but who cares!

  • Not eating is NOT a good idea. Learn to listen to your body. Eat when you are hungry and stop when you start to feel full. You are not doing any good by starving yourself. It will NOT work!

  • Cheat to lose. It is okay to have something “off plan.” Do it, enjoy it, and then get right back on track. It is not the end of the world. Getting in shape is not a sprint. Enjoy the meal and pick right back up where you left off.

  • Other way to cheat well is to have a cheat day.  Eat what you what on your cheat day but be really stritch the other six days.

  • Watch your alcohol intake. Stick with low calorie mixers like club soda rather then juices.