One of the rules I have with myself and clients is that nutrition should never-EVER take away from living life and spending time with others. A lot of the time, folks get so obsessed with their weight loss goals that they end up isolating themselves or avoiding social events. And sure, that gives them more control, but let’s be honest, that’s no way to live life. Often what happens with people that totally block social life to get the body they want end up getting the body they want but are not able to sustain the results because they don’t ever learn how to handle the social life when they get the body they dreamed of. 6 months later they are where they have started or even worse.
Trust me. I’ve been there. I would purposefully bail on friends because I knew I wouldn’t have total control over my food. I would bring food to family events because I thought it showed how “disciplined” I was. Sure I was able to stick to my diet. Whoop-de-doo. That need-for-control thinking is what eventually led me down a path of being sad and lonely later yea I had a great body but I didn’t have a life
Here’s the good news you don’t have to be life I used to be, learn from my mistakes, you can absolutely enjoy going out to eat while sticking to your diet goals. It just takes a bit of strategic thinking and planning. I call this a “Work Backward” Method. It’s the perfect strategy for enjoying your restaurant/party meals w/o blowing your diet in the process.
First, you’ll want to look up the menu or send it to me if you are a client and don’t know what would be best choice for the restaurant you want to go out to. Find a meal that looks really good. It doesn’t have to be the “healthiest” item on the menu, but you don’t have to eat like an asshole either…
Get what you want – just be reasonable use common sense. If there is steak on the Manu get a steak, baked potato and vegetable. Instead of chicken wings and French fries, that’s just common sense. If you following a macro based diet you will want to find the nutrition info for your meal. If they provide it, you’re good to go. If not, find a similar meal or restaurant that does have nutrition info.
Now comes the important part…
Knowing how many calories your meal will be, adjust your OTHER meals to fit your daily calorie/macro goals. That way, at the end of the day, you’re still on target. If you not following a macros diet you simple cut down couple carbohydrates meals out of your diet earlier in the day.
Finally, realize that you won’t be perfect, and that’s 100% okay! It’s impossible to be perfect, and trying to do so will just stress you out that stress will only raise your cortisol level and make you even fatter. Focus on consistently doing your best, and I promise you’ll have a MUCH more enjoyable and more successful weight loss journey.
by- Ivan Voineac