A couple of days ago I did a blog post about making most of your meals at home if you want optimal results fast.
But, I got several emails from some of you saying yeah, but it’s not realistic that I’m never going to eat out and I still want to lose weight so what should I do?
You are absolutely right.
And things actually have gotten easier for us calories watchers since restaurants are required to put the nutrition info next to every meal. I don’t know about you but I’ve been shocked at what I see more than a time or two. Most restaurants also feature a “light” menu now to make up for all their calorie secrets being outed but if you’re like me, that light menu can look a little drab when compared to the rest of the calorie loaded fare on the menu. So I’m going to give you 3 quick tips that you can use to transform a meal off of the regular menu into a flat abs supportive meal. Warning: not every meal is salvageable; you need to be ok with that :).
Here are 3 tips to keep in mind if you eat out this weekend:
1. Look for things that don’t have a ton of ingredients. An enchilada pie or a baked lasagna probably isn’t going to be able to be customized enough to make it healthy. There are so many hidden ingredients in casserole and other combo type dishes that even if you ask for 5 substitutions or deletes, you may not even know you’re missing the ½ cup of sugar that goes into it as well. Which brings me to the next one…
2. Avoid the sauces at all costs. Even seemingly healthy enough sauces are usually made with oil, flour and LOADS of sugar. Even things you don’t think of as “sweet”.
3. Ask for what you want. For instance; you see chicken fajitas are not on the light menu but the ingredient s sound like it should be: loads of vegetables, chicken breast…..but here’s where the calories are coming from; those vegetables? Drowned in oil, the chicken may be sautéed in a lot of oil too. Flour tortillas and lots of full fat cheese, sour cream and guacamole.
Really want ‘em? Ask that the vegetables and meat be cooked without oil. Trade your flour tortillas for corn. Tell them to keep the sour cream and cheese. And ask for extra salsa.
Oh yeah, one more bonus tip: Watch your portions. Unless you are at a fancy place, what you are usually served is at least 2 servings. Ask for a to-go container as soon as your food comes and portion it out so you don’t get tempted to keep eating. Or split an entrée with someone else.
Alright now remember your goal. Visualize it……..ok, keep that feeling in mind and go enjoy your weekend.