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Eat out and lose weight

HOW TO EAT OUT AND LOSE WEIGHT!

 

Eating out or takeaways doesn’t mean you can’t lose weight.

You can eat out AND lose weight by following some simple guidelines.

You cannot expect to eat out 2-3 times a week, and have 3 courses and still lose weight though!

It’s all about common sense.

 

Firstly – think about how many calories you need to average per day to lose weight.

This for most people is 1500 cals

That’s broken down as follows

Dairy Allowance 100, Fruit Allowance 100, Breakfast 150, lunch 250 dinner 400 and free choice cals 500

 

When you eat out you will only have an approximate idea of how many calories to allow for your meal. These values can be found in the back of the eating plan.

 

If you are going out for 1 meal in a week there are several ways you can approach it.

METHOD 1-Sensible meal choices, no saving up of calories required.

 

Starters- soup or melon around 100

Main meals of chicken, steak or gammon grilled with veg and potatoes will be around 500

Pudding of ice cream 2 scoops and a wafer around 200

Total 800

+ 1 glass wine 100= 900

So on the day you have your meal out you have used your free choice and the allowance for your main meal. Make sure you eat a normal breakfast and lunch, your fruit and dairy allowance.

 

METHOD 2- Want to eat something more calorific? You need to cut back some where else!

 

Starter – Prawn Cocktail 350 Breaded Mushrooms & Dip 400

Main Meal Breaded fish 450 (no chips) plus 400 for chips total 850

Pudding Slice Cheesecake 400 cals

Total 1650

1 glass wine 100 total 1750

 

So you will need to save 850 calories for this meal out to be sure you can still lose weight, and follow guidelines from method 1.

That means for 4 days you have reduce your free choice cals by 850,

E.g. If you are out on Saturday then Tues, Wed, Thur and Friday you have to reduce by around 210 cals per day.

By doing a plan you can work out which days you are able to do this.

 

METHOD 3-Reduce the amount and just have a main meal! Or just 2 courses

By not having a starter and a pud you will save loads of cals, how about sharing a dessert with someone-sometimes a taste is all you need.

Some places might let you have a child portion and some places have smaller portions on the menu. Also you can share dishes in Chinese and Indian restaurants.

 

 

 

Method 4 – Research

By knowing what to expect you can plan better.

So if you are going to a particular type of restaurant then check out the calories for average portions in the calorie guide and use common sense. Anything fried, with cream, butter, breaded, and in sauces is going to be high in calories and fat.

 

Method 5- Balance the Binge!

 

Use the following menu for the day before or after (or both if you have eaten lots!) to balance out higher calorie days

 

B A L A N C E     T H  E    B I N G E    M E N U S

(To be eaten before or after a high calorie day)

DAIRY AND FRUIT A L L OW A N C E

¼ pint (140ml) skimmed milk or 1 carton yoghurt

1 medium fruit (apple/pear) or ¼ pint (140ml) fruit juice

B R E A K F A S T

1 slice toast, small cut loaf or 2 crisp bread with  1 egg boiled or poached

or 1 Weetabix or Shredded Wheat biscuit, milk from allowance  or ½ grapefruit (sweeten with stevia) or 1 bacon rasher, (1oz (28g) raw weight, well grilled tomatoes, grilled mushrooms, poached in a little water

L I G H T   M E A L

(with additional ‘free’ vegetables as liked)

150g can baked beans in tomato sauce

1 slice of toast, small cut loaf

Or

1 mini pitta bread or  2 slices bread, small cut loaf, or 1 1/2oz (42g) bread roll

Plus 1 egg or 28g chicken or ½ avocado

Salad vegetables

Or

6oz (170g) cod  or small chicken breast or any white fish with vegetables

 

M A I N   M E A L

(with additional ‘free’ vegetables, as liked)

 

6oz (170g) chicken breast (skin removed), grilled, poached or casseroled or 6oz any white fish

3oz (85g) cooked rice or pasta

Or

6oz (170g) potato baked in jacket filled with one of the following

3 ½ oz (100g) canned tuna in brine.

3oz (85g) mixed beans

150g can of baked beans in tomato sauce

 

These menus should only be used before or after a high calorie day.

 

Method 6 – Exercise

Burning off some extra calories can be a way of balancing things out.

You need to do some aerobic activity, make it something which gets you hot and sweaty for an hour or so, a slow trot around the park won’t make any difference if you have over indulged.

 

ASK YOURSELF SOME QUESTIONS

DO I REALLY NEED 3 COURSES?

 

ASK YOURSELF-AM I REALLY HUNGRY OR ARE MY EYES BIGGER THAN BELLY!

 

THINK WITH YOUR HEAD AND NOT WITH YOUR EYES!

 

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