Can You Eat Out And Still Lose Fat?

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Do you stress over what to eat when reading a restaurant menu?

If you do, you're not alone.  

"What should I eat?"

"I can't have that, it has too many carbs"

"That doesn't fit my macros"

"That burger sounds amazing, but I know I should get the salad instead, F&*K it I'll just get the burger."

Talk about head tennis.  The above statements are all things I've said to myself when eating out.  That's how I used to think, every single time!

One thing I want you to remember, it matters more the AMOUNT of food you consume rather than the TYPE....

So, if we've established it doesn't matter so much the type of food we choose, but the amount, where does that leave you?
 
What's the BEST thing to choose?

There is no best thing. Pick whatever you like, as long as YOU understand that YOU’RE responsible for your choices.
No one is forcing you to eat any particular foods. If you choose a burger, that's fine, take ownership of it.

Just don't blame anyone if you blow your daily calorie intake.

One of the most common responses I get as a coach is “yes my food’s been good but I went out for dinner and had this, this and this and then I just had to get a cocktail too”.  

I'm an honest person, and my clients know this, so don't be shocked by my answer.

It's ABSOLUTELY possible to go out for dinner, enjoy yourself AND make logical choices towards your goal.

Really Aidan?

Let's face it, it's never been easier to choose something healthy on the menu. There's plenty of meat and veg options, as well as different types of sauces etc.  You can even ask for sauces on the side in most places. Am I right?

If you choose to consume a large pizza with wine followed by dessert, don’t expect the results to be there if you want to lose body fat.

Yes you CAN consume that and still lose fat IF you track your calorie intake BUT question WHY you made that choice in the first place. Identify any emotional triggers and ensure you make better choices the next day.

You're always only one meal away from making good progress.

Okay, okay so what can you do that will help keep you within your daily caloric intake whilst still enjoying a good burger? Here are a few things I do when I KNOW I'm going out for a meal:

• Drink plenty of water – aids digestion, helps to fill a gap.
• Ask myself - "where is my protein coming from in this meal?"
• Chew your food many times before swallowing and put your fork down – gives your body time to digest and send signals to the brain simply notifying you you've eaten enough.
• Stay off your phone – enjoy your god damn meal and stop being anti social. Instagram doesn't care what you're eating.
• Order first - set the standard for the table.
• Check the menu before going - know what you're going to order.
• Choose a starter & main or main & dessert, not all three.
• Share a dessert with your partner.
• Consume a small meal before going (this will help you eat smaller portions). You'll be surprised how well this works.
• Play the balancing game - if you know your meal will be high in carbohydrates, have a low carb day to allow for it. Same goes for fat.

This article is not intended to guilt trip you, it's to educate you on how you can enjoy a meal out with friends and family without feeling like you're compromising your goal.

Have a question? Have an opinion?  I'd LOVE to hear it! Comment here or submit an email!

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Aidan D'Arcy - Personal Trainer in Frenchs Forest

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