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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
+ 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
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
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
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
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!