Continuing with the answers to five questions to help you understand the challenges you face in attaining a healthy weight, this week we are addressing the answer to the question “Where?”.
Where do you eat? The obvious concern is for those who are eating at fast food establishments or even restaurants. Don’t get me wrong eating out is okay but you need to keep it to a minimum or really ask what is in the meal being prepared for you. Remember it is more socially acceptable nowadays to request a meal be made for you in a specific way. Don’t be shy to ask for your chicken to be made with cold pressed extra virgin olive oil instead of margarine or butter, for instance.
The problem is that frequent visits to your favourite restaurant can present big challenges to your weight control efforts. But with some pre-planning and pre-thinking, you can change this.
Where You Go - If you decide where to eat on the spur of the moment, you're more likely to run into trouble. Give it some thought ahead of time and choose a place that has a varied menu with lots of options; skip the "all you can eat"-type places.
Before You Go - Look up the restaurant's menu on the Internet. Deciding what you will order before you get there can reduce temptation once you're there. Making reservations reduces waiting time, so you won't be starving when seated.
When You Get Seated - Just say no to the bread basket and the chip bowl - don't even allow them to be placed on the table. The same holds for the dessert and fancy drink menus - return them to your server as well. And remember to order water and start sipping; that will help ward off hunger.
What to Order - Be the first to order so you won't be tempted to change your mind. Order à la carte to keep overall portion sizes down. And don't be afraid to ask for substitutes like a salad instead of fries. Ask for a "half-order," choose an appetizer as your entrée, or share an entrée with your dining partner. Ask for sauces, dressings, and gravies "on the side."
When Your Food Arrives - How you eat is just as important as what you eat. Slow it down and enjoy the experience. Eat the lowest-calorie stuff first (for example, the salad or the steamed vegetables). After you've eaten half your meal, ask yourself if you're still truly hungry. If you feel "comfortable," guess what? You're done. Stop and ask for a doggie bag.
Then There's Dessert - Be cautious about playing mind games (like rewarding yourself with a piece of gooey chocolate cake because you've had such a healthy dinner). However, if you must indulge, make sure you are truly biologically hungry. Again, don't devour your dessert just because it's there; save some for later. Fresh fruit, or even a small serving of sorbet, is always a good option. Angel food cake is another possibility, if you must.
After You Eat - If you do indulge in that cake, or if you're just feeling like you ate a little too much, try taking a brisk walk around your neighbourhood. Or exercise a little longer or eat a little less the next day.
Stay tuned to next week’s blog when we discuss the answer to the question “How?”.
I’d like to close with the following quote which I hope will inspire you to get to your healthy weight!:
"You gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face. You must do that which we think we cannot." Eleanor Roosevelt
To your health,
Nadia
Your weight loss partner
1-877-405-4471
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