How to navigate Eating out While sticking to your health and fitness goals
Eating out shouldn’t be stressful; it should be fun! If you’re stressed about navigating a meal out while sticking to your health and fitness goals, check out these 5 tips!
Do you ever find yourself stressed about how to eat out without ignoring your fitness goals?! Let’s be realistic… eating out is a normal and healthy part of every routine! Is at always the "healthiest" in terms of nutrient density... No. But it does nourish your body and mind in different ways. Meals out are such a common way to bond with loved ones, share laughter with friends, and explore a new city. These experiences are important and valuable and you shouldn't miss out because you're worried that your meal will affect your gains.
It's 100% possible to go out to eat and do so in a way that doesn't cause anxiety, is enjoyable, and aligns with your goals. Regardless of what phase of your health journey you're on, there will always be things "off plan" like going out to eat and learning how to navigate these situations is a super important piece of a sustainable fitness journey. This is one of many strategies that I work with 1:1 clients on so that they feel confident in all types of real world situations that exist outside of a meal plan.
5 Strategies For Staying On Track
Prepare earlier in the day
If you know you're going out to eat later in the day, plan the rest of your day accordingly. Meals out are typically higher in carbs and fat and lower in protein. To compensate for this, prioritize protein earlier in the day and keep carbs and fat slightly lower than normal. This will give you a little more "wiggle room" during your meal out.
Navigate the menu like a pro
When looking at the menu, try to pick a meal that aligns with your goals. Use the meal out as an excuse to try something new that you don't normally cook at home! First pick something with a solid source of protein and build from there. Consider trying a new dish or even one new item and use it as inspiration for your own cooking! Don't be afraid to check out the menu online before your meal so you feel prepared going in!
Prioritize the Foods That You Love
One of the reasons we tend to go overboard when eating out is because there is so much more than just your main course. Drinks, bread, appetizers, and desserts are all added to the table. Eat the things that you love but don't go overboard on all the extras. You might try skipping the bread (ask the waiter not to bring it to the table so you're not tempted) or sharing an appetizer.
Bring Home Leftovers
Restaurant meals typically boast giant portion sizes that are much larger than what you'd prepare at home. Pay attention to your hunger cues and eat until you're full, but don't feel obligated to clear your plate. Package up your leftovers and enjoy a super tasty lunch tomorrow!
Enjoy Yourself
Meals out are meant to be fun and tasty and shouldn't be a huge source of stress or guilt. You can and should enjoy the foods that you love! You'll be more consistent long term if you indulge in foods that make you happy.
You may not crush it every single time in the beginning but you can practice implementing even 1 or 2 of these steps as a starting point and build up from there. If you think you’d benefit from some extra practice and accountability for your habits, click the button below to schedule your free 1:1 coaching consult call!
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