10 TIPS TO SURVIVE WEEKEND TEMPTATIONS!
Its Friday and I'm sure your weekend is packed with parties,
family gatherings and eating out! ALL packed with opportunities to sabotage the
hard work you put in this week!
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 you on track!
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.
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 spritz of lemon or some balsamic vinegar.
4. Broth is best. When there is no salad option
have a broth based soup.
5. NO BREAD PLEASE! Remember this is not helping you
achieve your 10 pound weight loss goal.
6. Clean Cooking techniques rock! Look for entree
options featuring steamed or raw veggies and grilled, baked or roasted meats or
fish. If they aren't listed, ask the server to prepare it that way. Oh and
don't always trust the low fat or fat free symbols.
7. Portion control is in. Have a good look at your
plate when it arrives. Ask for a doggie bag and split your meal in half.
8. Fletcherize. The practice of
chewing each mouthful a min of 25 times. It gives your body a chance to
recognize when you are becoming full. (This is very hard to do when you are
with kids,
because you never know when they have had enough and you will have to leave
your meal behind to take the kids out).
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 dish of fresh
fruit and leave it at that!
If you doubt your ability to resist restaurant 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
socializing. (Shakeology is usually my GO-TO!)
If you can't resist the dessert table then pack
a few clean cookies in a Ziploc bag and pull them out with your coffee while everyone else is
eating their sugar laden cookies and cake. If you have to go through a drive
through, familiarize yourself with the menu. Never super size and make smart
food choices by ordering grilled chicken and a side salad. Cut up the chicken
and place on salad and go with olive and vinegar dressing or, low fat
balsamic.
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 game night at home with healthy clean snacks
Batters up- organize a kickball or softball game in your
neighborhood or with the kids.
Volunteer together at a local charity
Meet at the park for a walk or bike ride
I know it's not EASY... but I promise you, it WILL be worth
it!
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