Going out? How to Stay on Your Diet

When we go out, it's tempting not to order something sweet or that is junk-related because why not? Everywhere we go, there are shops, restaurants, fast food places, stands, and much more to buy junk foods from. It's something that we all do. When we go to the beach, what do we people typically order? Ice cream! yes, it's a staple for many to buy junk foods and sweets just because they are outside of their house. Yes, you should enjoy treats and whatnot, but you shouldn't indulge in junk foods nor break your diet just because you're going outside.

Here are some good helpful tips to help stay on track. Try some of these tricks and if it helps, comment below your experience(s).

1) Drink nothing but water only.

Avoid sugary drinks. They're loaded with sugar and calories, making it easy to excessively consume. If you're trying to limit calories, drinking only but water is a good idea. Then this will give you more room to eat more real foods. Water is also fulfilling, so if you drink enough water, it may limit your food intake.

2) Portion Control

Don't just indulge in foods, limit your intake. Moderation and balance is key when it comes to controlling your weight. So, either know your limits, separate your foods and make sure everything is balanced. Balanced nutritional meals, well-rounded meals that contain nutrients that'll nourish us. 

3) Track Your Calories and Macros

Using a Calorie tracking app can be beneficial for those who are wanting to pinpoint everything when it comes to nutrition and dieting. Tracking macros is easy, you simply input the food/beverage into the system and it'll give you the results, the information regarding that specific item. From here, you can make the right and proper decision. You get to decide whether if you should consume that specific item or not. You can also pick and choose what is right for you. So you have unlimited options when it comes to tracking calories because it gives you options to choose from. 

4) Meal Prepping on the go

Believe it or not, many people bring their meals with them. People bring their meal preps everywhere they go - to the gym, to work, to school, to the library, etc. It's not uncommon for those who workout, athletes, etc to bring in their own meals. They're doing something good and that is, they have a goal in mind. They prioritize nutrition and their progress. By meal prepping your foods for the week, you exactly know what is in your food. You know how many calories are in each meal; you know how much to eat, and what to eat. Meal pre doesn't only save you time, it enforces you to stay on task, to stay on your diet journey. Even if you aren't trying to lose weight, meal prep can help with improving nutrition, dieting, gaining or losing weight, bulking/cutting, and learning about nutrition overall.

5) Stay Away from the Junk

When going out, it's hard to skip junk foods. I know I would grab an ice cream if I were at the beach. But if I'm serious about my goals, I must embrace this journey. So I would avoid the ice-cream and replace it with something healthier, such as fruits or seeds, nuts or even berries. Those foods are hydrating and fulfilling, so I would recommend that if you have a craving or a sweet-tooth. If you're at a restaurant, order something light, don't go overboard on anything, and eat those healthy foods. By embracing a healthy diet, it'll become much easier to endure. The harder to try to avoid dieting, the harder it'll be to lose weight and to gain what you want.

6) Go for Zero-Calorie Beverages when going to food places

You don't need hundreds and hundreds of calories from beverages on top of the extra calories you'll be consuming from food. The good news is there are usually plenty of no-calorie drink options at most restaurants. Ask for lemon or lime for your glass of ice water or order unsweetened hot or cold tea, coffee, sparkling water, club soda, or diet soda.

7) Ask Your Waiter 4 Questions

• 1. Ask how a dish is prepared and served. Then, you can request that your selection be prepared or served differently, if necessary. For example, meats that are fried can often be ordered grilled instead.
  
  
• 2. Ask for sauces, gravies, and dressings to be served on the side so you can use a modest portion.
  
  
• 3. Ask that your entree be served with fresh vegetables (no butter or sauce, please) or a side salad instead of the usual french fries.
  
  
• 4. Request whole grains whenever possible. Some restaurants offer 100% whole-wheat bread and buns, whole-grain blend pasta, tortillas, and steamed brown rice.

8) Load up on your Vegetables and Fruits

Take advantage of this. Even if you don't like it or enjoy it, consume it. If you're on a diet, or on a weight-loss mission, it's important to consume healthy foods, vegetables, and fruits. They are the key to health, the way you feel and perform. It'll also help with weight loss, so, eat your greens and fruits on a daily basis to optimize your health, performance, and recovery.

9) Be Careful With Condiments

Consider this: Half of the fat grams in Arby's Southwest Chicken Wrap or Ultimate BLT Wrap come from the ranch sauce or mayonnaise.

Some types of condiments are super-high in calories and fat, especially creamy sauces and spreads like mayonnaise. Opt for condiments that contribute less than 25 calories per serving, like catsup, marinara, mustard, or BBQ sauce.

10) Beware of the Table Munchies

If you're famished when you sit down at the restaurant, those table munchies -- like bread, crackers, or chips -- will be looking really good. But these little bites can add hundreds and hundreds of calories, and fill you up before your meal ever arrives. So tell your server you don't want any or order a no-calorie beverage and a salad or healthy appetizer instead.

Alternatively, find restaurants that are healthy. Use google, yelp, etc to find local restaurants that serve organic or health(ier) food options. Not all food places serve the best quality ingredients nor meats, it depends on the place you visit. 

Anyhow, if you occasionally go out and get junk food, that is okay. You're treating yourself. 

It's important to treat yourself if you have not. Treating yourself is a reward; If you have done something good - why not treat yourself to junk food for the day? A cheat day or cheat meal(s) is fine for one day. One day won't affect much. Perhaps increasing the workout intensity next time will help burn off those extra calories you may consume.