To keep from having to stress every time you go out in public to a restaurant or an event here are some tips from Tosca Reno’s Stripped book to keep your blood pressure in check!
Planning is best, when you are out you always need a game plan. You should avoid eating out as much as possible because once you enter a restaurant you surrender control over what is in your food.
If you know which restaurant you're going to be eating at try and find their menu online beforehand. That way you can decide on the healthiest option before you get there. Don't look at the menu again once you're sat at the table. You already know what you're ordering and you don't want to be seduced by the other choices!!!
1. Develop an “I don’t have to eat it all!” mindset. Make up your mind before you go that you don’t have to get the most bang for your buck by cleaning your plate. KEEP YOUR GOAL IN MIND.
2. Satisfy hunger only-Don’t gorge. Eat for the purpose of satisfying your hunger, but no more.
3. Start small and green. Start your meal with a salad, without dressing. Use a squeeze of lemon or some balsamic vinegar.
4. Broth is best. When there is no salad option look for a broth based soup instead.
5. No bread please! Remember this is not helping you achieve your 10 pound weight loss goal.
6. Clean Cooking techniques rock! Look for options featuring steamed or raw vegetables and grilled, baked or roasted meats or fish. If they aren’t listed, ask the waiter or waitress to have it prepared that way.
7. Portion control is in. Have a good look at your plate when it arrives. Ask for a doggie bag if need be and split your meal in half.
8. Fletcherize. This is the practice of chewing each mouthful a minimum of 25 times. It gives your body a chance to recognize when you are becoming full.
9. Zero Tolerance. You want to avoid alcohol because sugar can derail you in the most powerful way. Have sparkling water with lemon or lime slices.
10. Stop before the end. Think of your plan to shed those pounds, if you can’t resist something sweet ask for a fresh fruit salad and leave it at that!
If you doubt your ability to resist tempting offerings then pre-eat! Then, when you go to a restaurant or social event you don’t have to worry about what’s on the menu and you can focus on socialising instead.
If you can’t resist a pudding then pack a few clean cookies in a food bag and pull them out with your coffee while everyone else is eating their sugar laden desserts and ice cream.
One of the most difficult things to manage while following a healthy lifestyle is your social life. So surround yourself with family and friends that support what you are doing and are not sabotaging your efforts. Instead of going out drinking or to a restaurant here are some alternatives.
Meet a friend at the gym
Have a movie night at home with healthy clean snacks
Organize a rounders or football game in your neighborhood or with the kids.
Volunteer together at a local charity
Meet at the park for a walk or bike ride
Take a fitness class with friends
Eating clean and creating a healthy lifestyle doesn’t have to mean that you are becoming a boring person. There is so much more to experience than food and drink! Live outside the box and you will have people wondering what you are doing because your energy and personality are on fire!!!
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