How To Eat Out Without Blowing Your Plan

Let's face it, summer is FULL of fun events, family gatherings, and opportunities to shift out of your normal day-to-day routine. And that can feel both exciting and overwhelming for many of the women I work with.

Think about it... maybe you've been on a roll with your eat better goals and feeling good about your progress, but then the weekend rolls around and your neighbor is hosting a big bbq and you're wondering just how the heck you're going to honor your goals AND have fun too.

That's when dread starts to set in: 

• Are fun foods and cocktails on your plan?

• What will everyone think if you eat differently? 

• Will friends / family think you're being picky?

• Maybe you should just give in and eat what everyone else eating and start over Monday?

• You don't want to have to explain why you're making the choices you are (and then have to listen to other people's opinions about them).

Before you know it, the "fun" gets sucked right out of the experience with you in your head second guessing and analyzing every move. 

The truth is it doesn't have to feel this way. There are a few simple ways you can honor your eat better goals... without worrying about the wheels falling off, the fear of judgment and criticism, or feeling like you have to just throw in the towel. 

It's NORMAL to worry about the wheels falling off, especially after years of dieting, because most diets teach us how to struggle against social pressure, leaving us feeling like a slave to all the diet rules and out of control when we can't perfectly stick to them.

But if you've been hanging out with me long, you know I am NOT a fan of diet culture and instead want you to feel in control so you can act in control AND feel good about your choices (today and tomorrow). So in this week's blog post you'll find a few simple and realistic ways you can do just that.

Tip #1 Don’t Apologize... Reserve Judgment

Too many people come from a place of apology, guilt or shame when they’re eating out or at a social event. They say things like, “Oh, I’m so sorry, I’m on a diet. Would it be okay if...?” or, "Gosh I'd love to partake, but I'm trying to eat better so I just can't eat that."  

Instead, it's time to ditch the dieter's mentality and feel confident and proud of your choices. It really is admirable that you’re taking a stand for YOU and your long-term health and wellness! Eating better is a choice, and it's yours and yours alone to make. 

Remember how you talk about your food choices is just as important as the choices that you make.

And it starts by using statements that begin with "I get to ____", "I want to ____" and, "I can do ____." These mindset shifts are empowering and put YOU in the driver's seat of your choices, reminding you of the purpose and intention behind the healthier choices you make. Because when you feel better about your choices, you eat from a place of mindfulness, enjoying yourself guilt-free and savoring every bite!

Tip #2 Make Simple, Smart and Tasty Choices

With each meal, you have a calorie budget and you get to choose how and where you'll spend it. Would you rather splurge on a fun appetizer, or the slice of homemade pie? Or maybe you can share a reasonable portion of both? The truth is we often go overboard when eating out of our normal routine, suddenly falling prey to a "last supper" mentality. When in reality, we can enjoy most of those foods any old time. Instead, decide what it is you want MOST, what is going to leave you feeling good (mentally and physically) and then enjoy it -- distraction and guilt free!

For years I've I taught my clients how to plan for fun, and choose that fun food(s) because they truly want it and it's going to be amazingly good! In other words, don't waste your "fun" on any old "just because it's there" food, go for it because it's a tasty favorite and oh-so-amazing!

For example, let's say you’re at a summer gathering and there's a tray of store bought cookies, but you also see there's a homemade pie and your favorite ice cream. Why choose ordinary when you can go for the special and extra-ordinary?!

Personally, I’d rather indulge in a slice of pie a family member lovingly made that's incredibly fresh and flavorful vs. a slice of pie from a big box store that is, let's face it, mediocre at best. The truth is there is no "right" or "wrong" answer, it comes down to personal taste and preference and choosing what's most important and meaningful to you!

Tip #3 Eat Naked

Don’t worry, I’m not sending you to the nudist colony for your next dinner. Eating “naked” means ordering the dressings, sauces and butters on the side – that way you get to control how much you want to put on your food and as a result are able to control portions of those high calorie dressings, rich and creamy sauces and butters.

Whether you're eating out at your favorite restaurant or at a fun summer event, you can be mindful of those sneaky little "add-on's" that add up quick!

In my experience, a little of those dressings, sauces and dips go a long way and I know I can avoid an upset stomach later by controlling how much of what goes on my food (or on my plate).

And the same can be said for cocktails too. Lighter versions of your favorite fun drinks are typically easy to order and waitstaff will often have some simple suggestions too. By ordering the "skinny" version of most cocktails or swapping a mocktail for the traditional cocktail you'll save loads of calories and feel better too!

Truth Talk.

Let’s say you went off your plan. Maybe it was by a little, or maybe it was by a lot.

Worst case scenario: you end up, face down in a plate of nachos, having downed a pitcher of margaritas, with a to-go back of food sitting in your fridge the next morning.

Don’t wait until Monday morning to get back to your usual routine. If this was a wild Saturday night, get back to your healthy habits Sunday morning by drinking water, prioritizing foods that help you feel and function your best and moving your body. There is no benefit from spending time and energy beating yourself up for what's already happened and what you cannot change. Onward and upward!

Remember: no one's diet or day to day is perfect (seriously, no one), so focus on progress and what you CAN do just a little bit differently today. Each day boasts new opportunities!

Feeling confused and overwhelmed by food and fitness in midlife? Let’s simplify it together! Book your free Fat Loss in Midlife Call and get clear, sustainable strategies to feel your best. Click below to schedule your session! ⬇️