Keeping to your calories. Eating out, holidays and other curve balls

Keeping within a calorie deficit while eating out or during holidays can be challenging, but it is entirely possible with these strategies, you can still enjoy yourself while staying on track with your health and fitness goals. Here are some tips for you to try:

food buffet

1. Plan Ahead: If you know you'll be eating out or going to an event, plan your meals and snacks for the day accordingly. Opt for lighter meals earlier in the day to create a calorie buffer. Lots of restaurants have their menu's online so if you know where you are going why not take a look and decide what you are having in advance.

2. Choose Wisely: Look for healthier options on the menu (lots of menus include calories estimates for each item) but the safer bets are going to be grilled or baked proteins, salads with lean protein, and vegetable-based dishes. Avoid fried foods and heavy/creamy sauces.

3. Portion Control: Pay attention to portion sizes. Consider sharing a starter or ordering a smaller portion if available as your main course.

4. Mindful Eating: Eat slowly and savour each bite. This allows your body to recognize when you're satisfied, helping you avoid overeating.

5. Watch Liquid Calories : Be mindful of the calories in alcoholic drinks, sugary cocktails, and fizzy drinks/mixers. Swap for water and/or diet/light drinks/mixers. I often order a spirit (gin) and drown it with a large diet mixer (slimline tonic).

6. Stay Hydrated: Drinking water before and during your meal can help you feel fuller and reduce the chances of overeating.

7. Load Up on Vegetables: Choose dishes that are rich in vegetables or ask for extra veggies as a side. They are usually lower in calories and high in fibre, helping you feel more satisfied.

8. Customize Your Order: Don't be shy, ask for modifications to your meal. Request dressings and sauces on the side, ask for grilled instead of fried options, and make other adjustments to reduce calorie intake.

9. Limit Desserts: If you want to enjoy dessert, consider sharing it with others or choosing a smaller portion. Alternatively, opt for fruit-based desserts or something lighter.

10. Stay Active: Incorporate physical activity into your day, even during holidays or special occasions. Go for a walk, participate in active games, or engage in fun outdoor activities.

11. Practice Moderation: You don't have to completely avoid treats or indulgent foods, but practice moderation. Enjoy a small portion and savour the flavours. Make your indulgences a conscious decision and own that decision.

12. Stay Accountable: Consider tracking your food intake using a calorie tracking app or journal. This can help you stay mindful of your choices and manage your calorie deficit.

13. Stay Mindful of Mindless Eating: Be aware of mindless snacking or grazing during social gatherings. Engage in conversations, focus on social interactions, and minimize distractions around food.

14. Forgive Yourself: If you do end up overindulging then its important to own that decision to overindulge and move on, don't be hard on yourself, guilt isn't going to make you feel better. Focus on making healthier choices moving forward because one or two bad days here and there are absolutely not going to destroy your weight loss efforts. Only giving up on your weight loss goal altogether will do that for you.

Keeping to your calories, when eating out, on holiday and other curve ball is possible

Remember, the key is balance and finding a sustainable approach that works for you. It's okay to enjoy special occasions and eating out, but with mindful choices, you really can still stay on track with your calorie deficit and overall health goals.

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