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How to Eat Out and Lose Weight
Diners have become more health-conscious the last few years, and now want healthy choices whether eating at home or at their favorite restaurants. Luckily, the restaurant industry has been quick to accommodate the demand, so you'll find you have many options to "eat healthy" these days. Whether you're eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry. Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice. So whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning. Here are some easy tips to remember when ordering out that will help you to lose weight even when eating at your favorite restaurants: 1. If you know the menu from the restaurant you're going to, plan what you're going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices. 2. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less. 3. Don't be afraid to ask for the "senior citizen" special or kid's-sized portions. Most restaurants will accommodate you -- and often you'll pay les s as well! 4. Order first. That way you're much less likely to be influenced by the choices of your companions. 5. If you're not sure how something is prepared, don't be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option. 6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask. 7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces). 8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit. 9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones. 10. If you're having a full meal, split the appetizer and desert with your companion. 11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup. 12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white. 13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with. 14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time! 15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish. 16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes. 17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories! 18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you. 19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits. 20. Have your soup first. It will help to fill you up, and most soups have fewer calories. 21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert. 22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories! 23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo! 24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well! 25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time! Arnel Ricafranca If you would like additional support and coaching along the way - I strongly suggest you take a peak at my online "member's only" site at http://www.fitnessgenerator.com/fitness-vip - as what we have for you therecan definitely help you make progress fast.
MORE RESOURCES: Weight Loss Drugs Changed Their Lives. Then They Lost Coverage. The New York Times WHO scientists endorse weight loss drugs for controlling obesity: What does it mean for therapies? The Indian Express ‘Was working on myself quite extensively’: Ram Kapoor shares photos after dramatic weight loss; tips on achieving sustainable fitness in middle age The Indian Express How to lose stubborn belly fat before wedding: Nutritionist shares simple weight loss plan to shed 2-3 kg in 10 days Hindustan Times Stanford Scientists Rewrite the Ketosis Rulebook: Metabolites That Suppress Hunger and Promote Weight Loss SciTechDaily Long-term weight loss effects of semaglutide in obesity without diabetes in the SELECT trial Nature.com FDA approves Zepbound® (tirzepatide) as the first and only prescription medicine for moderate-to-severe obstructive sleep apnea in adults with obesity Investors | Eli Lilly and Company FDA approves weight-loss drug Zepbound to treat sleep apnea The Washington Post Weight Loss Drug Tirzepatide Now Approved for Sleep Apnea in Adults With Obesity AJMC.com Managed Markets Network Novo’s CagriSema Blunder Underscores Sky-High Investor Expectations for Weight Loss Drugs - BioSpace Are Weight-Loss Drugs Causing a Rift in Your Relationship? We Want to Hear About It. The New York Times Meghan Trainor Says This Strength Routine 'Changed' Her Life Women's Health FDA reaffirms Eli Lilly weight-loss drug is no longer in shortage The Washington Post Risks of weight loss medication breaks FOX 13 Seattle Wellness Wednesday: Weight loss resolutions newschannel20.com FDA Approves Weight-Loss Drug Zepbound for Sleep Apnea The Daily Beast Novo Nordisk stock plunges 20% after a trial of its latest weight loss drug disappoints Markets Insider Is Viking Therapeutics, Inc. (VKTX) the Best Weight Loss Stock to Buy Now According to Hedge Funds? Yahoo Finance Novo Crashes 18% After Next-Gen Obesity Drug Misses Its Mark Investor's Business Daily THIS weight-loss drug becomes first to gain approval for treating sleep apnea; details here | Mint Mint Best way to avoid weight gain when eating out: Nutritionist reveals clever restaurant hack; says you should drink... Hindustan Times Reason behind Diddy's drastic weight loss behind bars as lonely Christmas approaches - The Mirror US FDA confirms shortage of weight loss drug tirzepatide is over, gives compounders a grace period STAT IBD 50's Hims Tumbles On Bad News For Weight-Loss Drug Investor's Business Daily Opinion: Weight-loss drugs are great, but real food still matters Los Angeles Times Weight loss drugs are getting people to the doctor. Now comes the wave of long-ignored diagnoses Quartz Lilly's Zepbound® (tirzepatide) superior to Wegovy® (semaglutide) in head-to-head trial showing an average weight loss of 20.2% vs. 13.7% Investors | Eli Lilly and Company US obesity rates drop for 1st time in a decade, with possible help from weight loss medications ABC News Updated: Novo’s 23% weight loss with CagriSema falls short of high expectations, new trial planned Endpoints News Diddy stuns with dramatic ‘weight loss, grayer’ look at new court hearing, reporter claims Hindustan Times Novo Nordisk stock price takes a tumble after the Wegovy maker's next-generation weight-loss drug underwhelms Fast Company |
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