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10 Strategies to Prevent Weight Gain While Eating Out
Debi Silber, The Mojo Coach on
Eating a healthy diet and then you get derailed when dining out?
Here are 10 simple strategies you can use when you’re going out for dinner, to help you prevent weight gain... starting before you even enter the restaurant.
1. Wear something fitted. Wearing something fitted gives you that subconscious reminder to keep your choices in check, because you’ll start to feel uncomfortable if you’re overeating.
2. Start by not being that hungry! Even a small snack of some protein, fiber and healthy fat (an apple with almond butter, for example) will help keep your judgement intact and will allow you to make decisions you won’t regret.
3. If you can, check out the menu before you go. This way, you can get a jump-start on making a healthier decision before being affected by a trigger (person, place, thought or feeling) when you’re there.
4. Make a non-negotiable rule, like: "I won’t have any bread from the breadbasket." "I’ll order double vegetables instead of potato/rice/pasta." "I’ll alternate sips of water with 1 glass of wine.” Create the plan before you go, and stick with it when you’re there.
5. With food still left on your plate, casually add some salt, pepper or other seasoning that would make the entrée less appealing to you so you don’t finish simply because there’s still food on your plate.
6. Put your napkin on the plate indicating (even if it’s only to yourself) that you’re done.
7. Say something like, “Wow that was great. I’m stuffed.” Making a public declaration may make you think twice about digging back in again.
8. Push your plate out of reach. You’ll think twice if you pull it back towards you again.
9. Put the opposite ends of your utensils onto the plate. Now they have food on them and you won’t want to pick them back up.
10. Slow down. Put your fork down between bites, drink plenty of water to pace yourself, and enjoy heaping conversations vs. heaping portions of food!
What strategies work for you? We’d love to know, comment and share!
Photo from here, with thanks.
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Paula Gallagher
Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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