So, you’ve set your fitness goals and your timelines. You have a workout routine and a meal plan, and you’re doing really well following it and going for this "lifestyle change" once and for all. But then, you get an invite to hang out on a Friday night or you want to celebrate a momentous occasion. Eating out does not fit into the plan. Now what?
Good news is that you don’t have to avoid going out just to stay healthy. There are plenty of ways you can still enjoy hanging out with friends at your local pub and still stick to your regime. With a little bit of menu adjustments and some advanced planning, you don't have to worry about falling off the wagon when you go out. Here are some ways you can stay healthy on a night out.
15 Drink water
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Beverages can easily overload your calorie count quickly and before you can even feel satisfied. With most restaurants offering bottomless drinks, it’s hard to even notice how much you’ve been drinking and the calories do add up quickly. A can of coke clocks in at 140 calories alone, so you don't want to be wasting all those calories on drinks when you can easily have a super healthy zero calorie option like water. Your body needs water and it satiates thirst most effectively. A lot of the times when you are craving food, you are more thirsty than hungry. So, opting for water also just helps you ensure that you are not giving in to the wrong thing.
14 Learn restaurant lingo
If it says “fried”, “au gratin”, “braised”, “buttered”, “creamed”, “escalloped” or “crispy”, then skip it. They are bound to be dishes that are filled with hidden fat and sodium. Instead, order entrees that are “grilled,” “steamed,” “baked,” or “broiled.” Sauces are also another way that calorie count can add up. It's always better to avoid them, but the worse ones are dishes that have cream, butter and cheese based sauces like hollandaise or alfredo and gravy. Although it is best to skip these sauces, if you really must, ask for it on the side so you can control how much is on your meal.
13 Eat a healthy snack before going out
One of the best ways to make sure you avoid giving into cravings or impulse decisions when eating out is to make sure you don’t go out hungry. Eating a simple snack like an apple or a handful of almonds will ensure you are not eating with your eyeballs. If you are not feeling famished, it will be easier to choose healthy options and eat smaller portions.
12 Check the menu beforehand
Most restaurants these days have their menu published online. Take the time to look at it and plan what you're going to order. Analyze what they have to offer and which options are on the healthy side. Some restaurants have the nutrition information of their entrees online. If they don't, you can use a calorie counter tool to figure out roughly how much calories the meal would add up to. Decide what you want to order beforehand, that way, you are not giving in to cravings or making rushed decisions at the restaurant.
11 Ask for half portions
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Most of the time, the serving sizes at restaurants are enough food for two people, sometimes even for an entire family. When ordering, it's worth it to ask the server if they offer half portions for entrees. If not, ask them split the portions in half before it even gets served to you. Perhaps ask a friend to split the entree with you, then you are both not over-eating. Alternatively, ask the server to just bring you a half portion of the meal and box up the remaining half at the kitchen for you to take home later. That way, you do not run the risk of overeating just because the food is in front of you.
10 Order a side salad first
Don’t order a full-sized salad from the salad menu. Often, these salads are a full meal on its own and are just piled with unhealthy ingredients like piles of cheese. Instead, ask the server whether they offer simple side salads or a veggie plate. You just want a simple and small, no fancy dressings, healthy pre-snack to tide you over till your meal and make sure that you are not overeating because you’re too hungry.
9 Ask for the dressings on the side
A salad is always healthy, right? Sorry to burst your bubble, but not always. Although basic salads are healthy in theory, most restaurants add so much extras. Vegetables are good for you, but then you add cheese, croutons, meat, a ton of dressing… Well, you might as well opt for the burger if you’re counting calories. When ordering a salad, identify the unhealthy extras, such as dressing, cheese and croutons, and ask for it on the side. That way, you can control how much you have on your salad and you’re not eating vegetables drenched in fatty dressings.
8 Don’t hesitate to modify
Does the steak come with a sauce? Ask them to hold the sauce or give it on the side. Do they have low calorie dressing options? If a chicken sandwich comes with crispy chicken, ask if it’s possible to have a grilled chicken instead. Can you swap out the french fries with some salad? A lot of people don’t like asking for modifications in fear of being perceived as a high maintenance customer. Don’t worry about this. You are paying for your meal and it is your night out, asking for simple modifications is not an issue. Most of the time, the kitchen doesn’t mind and would be happy to accommodate. If they are not able to accommodate your request, they will let you know.
7 Order first
After deciding on a healthy choice, be the first to order. That way, you are not tempted to change your mind when somebody else orders something that sounds appetizing but much more unhealthy. By being first to order, you are less prone to impulse decisions. By ordering something healthy first, you might even influence your friends to go for healthy options instead.
6 Skip the extras
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Do you want gravy for your fries? No. Do you want to add bacon to your burger? No. Do you want a bread basket to start? No. These little extras make a difference. A serving of gravy can easily go up to 200 calories. You don’t need these extras, and chances are, you will be as satisfied without them than you would be if you opted for them. Skip it. It will not only save you calories, it will also save you money because these extras usually come at an extra cost.
5 Plan for drinks
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Drinks could be the undoing of all your efforts. You can choose all the super healthy options for food but won't make a dent in your weight loss plan if you go straight to the cocktail menu. Don't even look at it. These sugar-loaded drinks can easily clock in at 300 calories per cocktail. That's almost as much as a burger at some places. If you’re type to have more than one drink, then you’re in trouble. Decide what low calorie options you don't mind having when you're going out. Instead of a margarita, have a gin and tonic or maybe a diet coke and rum. Instead of beer, have a glass of red wine instead. Decide on a default drink, so you don't have to put some thought into it when you're out and about.
4 Order appetizers instead of an entree
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The portion sizes for entrees at most restaurants are usually overkill for one person. But because it is marketed as one portion, we try to stuff it down our bellies anyway even when we are feeling beyond full. Try looking at the appetizer menu instead of entrees. Often times, one or two appetizers are enough to satisfy you for a meal. The lack of sides (no extra fries) would ensure you’re not just picking food that’s in front of you as well.
3 Share a dessert, or skip it
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So it’s after a meal, you’re feeling full and you just want a little of something sweet to cap off the night. Often times, when you’re craving dessert you are no longer hungry. You just either want to get rid of any remnants of your entrees’ spices, or maybe you're just used to finishing a hearty meal with a sweet treat. You don’t need a full serving, so sharing is a good option to satisfy your sweet tooth and share the calories with someone else. Even better than sharing, skip dessert altogether. If you are looking for something sweet, lots of restaurants offer after-dinner mints or candies. You can opt for a cup of tea with honey orr you can wait till you get home to have a small piece of chocolate.
2 Choose a healthy restaurant
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Although there are many food hacks you can do at a restaurant to eat healthier, you are really not doing yourself any favours by picking a restaurant that specializes in something unhealthy like burgers or pizza. Pick a restaurant that specializes in healthy options, or at least has a wide selection of healthy entrees to choose from. This way, you are still able to have a variety of healthy options and not have to stare as everyone else has a pizza or a burger.
1 Plan an active get together
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Next time you plan something with your friends, try something new and active instead of going to a restaurant to eat. You can try a new sport you’ve all been wanting to do or just go on a hike together and enjoy nature. This way, you are having fun, making memories and even burning calories (as opposed to consuming them), all at the same time!
