So I’ll be eating out A LOT this week and
It’s something that some of the ladies I work with would
Look at as a huge obstacle for them getting the results they want.
And I get that…
You don’t want to be ‘boring’
Friends / family may have cooked it ‘just for you’…
So with BBQ season in full flow
I thought I’d share my 10 Strategies To help you enjoy the foods you love WITHOUT feeling guilty, beating yourself up and sabotaging your results.
I’ve even put them into a short guide for you that you get here: https://frucifit.com/free-eating-out-guide
Anyway, here they are:
1 Don’t go there starving….and remember that you are in control…it’s your choice!
Before you head out for a day / trip / meal out, make sure you have had something during the day, like a big salad, protein based meal / shake or just some fruit and veg. It might just help you make a better-informed decision about what you really want
And you might find that you do what you want to do, rather than please others for the sake of saying ‘no’ to something you don’t want.
2 Listen to your body
“Are you really hungry? Do you need more?” Be aware of your body signals, especially your hunger. If you feel a hunger pang, wait another 30-60 minutes to make sure it is the real hunger and not just a craving.
3 Choose the ones you enjoy
Choose the events you will enjoy and others you will make better choices at. For example, plan to eat one portion of protein with vegetables, one dessert, and two drinks. Or limit yourself to two plates and two glasses. A plan will make you aware of the urge to overeat/overdrink.
4 Don’t settle by the food table
Don’t eat just because others are eating. Make sure you don’t just pick up snacks from the table. If you eat, always take what you want onto a plate and from there follow the 50% rule.
5 Apply the 50% and 80% rules
Eat only 50% of what is on your plate, and then assess if you need more. If you don’t feel full, then eat another 50% of what is left on your plate and so on. You don’t need to finish everything that is on your plate, stop when you feel 80% full.
6 Look out for these words
Be wary or ‘a la crème’, ‘basted’, ‘buttered’, ‘bottomless’, ‘golden’ and ‘crispy’ and instead look for ‘baked’, ‘roasted’, ‘poached’, ‘grilled’, and ‘seasoned’
7 Write down what you eat
If the 80% or 50% rule doesn’t work for you, then log what you eat. This way you will be aware of the number of calories and macronutrients you are consuming throughout the event.
This MAY help you make rationale decisions rather than just say ‘F it’ I ate a so-called bad food..
After all, a bacon sandwich has less calories than a bag of nuts
Yet your thoughts about what you ate may be different…
8 Slow down
Savor every bite you take and chew up to 15 times per mouthful. Eating slowly will make sure your brain has time to receive the ‘full-up’ signal from your stomach. Plus, this can reduce bloating.
Focus on company NOT food..
9 Drink water
Make sure to always have a glass / bottle of water within arms reach This great habit will not only keep you hydrated and help you avoid the hangover, but it will also keep your stomach full
10 Give yourself permission to eat what you want
Allow yourself to have what you want. This doesn’t mean mindless eating but eating / drinking without guilt to something you like or crave. There is a difference between ‘I’m not allowed that’ and ‘I’m making a choice not to have that for a period of time”
It’s these events which are probably why you want to feel more confident
Fit into the clothes you want to wear.
So bloody enjoy it…
Just accept that it may slow your progress
But that’s OK
When it becomes YOUR choice..
There’s a difference saying
“I can’t have that’
“I am choosing not to have that / to have that”
I’ve put these into a short guide for you that you get here that you can print or keep handy on your phone:
Matt ‘permission’ Fruci