How To Create A Daily Exercise Plan That Works For You
If you’ve started working out countless times but you can’t quite stick to the routine, don’t give up. Here’s how to create a daily exercise plan just for you.
Who hasn’t decided to lose weight at one point and time in their life? In the beginning, there is a lot of enthusiasm, but as time goes on it becomes harder to stay motivated. Even if you’re paying for a monthly gym membership, you may not stay the course and it becomes money down the drain.
Creating a workout plan and sticking with it requires commitment and motivation. You may want to hire a fitness trainer, but he won’t be with you seven days a week.
Asking friends and family members to hold you accountable is a good idea, but is it realistic. If they see you are not taking their encouragement to heart, you will be left to figure it out on your own.
So what is your going to do to stay focused and engaged? Continue reading for our tips on creating a daily exercise plan.
Create a Plan with Realistic Goals
The first step to make a workout plan that is suited for you is to include realistic goals. It is easy to say you will run five miles every day. But how likely are you to do it if you don’t even own running shoes?
Get real with yourself and consider goals that you can actually reach. Start small and increase exercises, repetitions and time limits as you go.
At the end of each month reassess your goals and adjust according.
Make a Personal Pledge
Creating a workout plan is a great decision. Wanting to live a healthier lifestyle is to be commended.
Before sharing your goals with others, make a commitment to yourself to reach your ultimate goal. You can do this by creating a personal pledge.
The pledge can include a mission and vision statement that outlines the reason you are on this journey. It can also include what it will mean to you to reach your ultimate goal.
Next, include a few specific things you want to commit to. Examples could include things like working out three times a week, eating healthily or losing at least five pounds a month.
Date and sign the pledge, and then place it somewhere you can see it daily. You can also be creative and decorate the pledge or place it in a unique frame.
Create a Work-out Calendar
Establishing set times to work-out can help keep you moving forward. Whether you are working out at a set time of the day, or sessions scheduled at varied times, having a calendar is a good idea. Calendars also help you stay organized.
Your calendar can be a physical paper calendar that you hang on a wall or place on your desk. It can be something on your computer or a digital calendar on your phone.
Calendars can be used to set schedules for your work-outs. You can also use it to notate that you exercised and what exercises you performed.
Make your calendar a source of motivation by writing accolades for a job well done.
Get an Accountability Partner for your Daily Exercise Plan
Accountability partners aren’t necessarily people interested in working out but should be individuals that understand the importance of doing so. It can be a friend, relative, coworker or acquaintance.
You want someone who is genuinely committed to helping you reach your goals and will be empathetic when you struggle. You do not want an accountability partner who is judgmental or will quit if you don’t reach your goals.
For the partnership to work the two of you would need to sit down and come up with a plan that is mutually acceptable. Next, you will determine effective ways to help keep you motivated and accountable to your milestones.
Keep in mind that the accountability partner is only a part of your daily exercise plan, not a requirement. If the relationship with the partner is not working, you can always find someone new. Before severing ties, make sure you are not self-sabotaging because you’re being called to task.
It doesn’t hurt to have multiple accountability partners.
Try an Exercise App
In the digital-driven world, there is an app for everything. If you have a smartphone, you can always have fitness tips and instructions at your fingertips.
Apps like Fitbit helps users track their activity, exercise, sleep, and weight. It is an ideal workout companion worth looking into.
Some work-out apps offer users a community they can connect with to share ideas. Some even offer playlists, maps, recipes, and other healthy lifestyle tips. More importantly, you have a means for automatically tracking your work-out activities.
If you are really good with apps and digital gadgets, you will want to make a comparison of the numerous apps on the market. You may find one to eliminate the need for a paper calendar and act as an accountability partner.
Join a Workout Group
Workout groups are a good way to stay motivated. They also make work-outs fun and engaging. Having the opportunity to meet new people can also lead to new friendships and openings to network professional.
Exercise groups can make a workout plan more enjoyable. They can also expose you to new ways of exercising.
When most people hear the work-out group, they immediately think of a group of people at the gym participating in exercises led by an instructor. Not today. In the world of exercise, a work-out group can mean cycling, Taekwondo or a Zumba class.
Don’t limit your search for workout groups to the local gym. Consider looking into meet-ups and other social sites that bring people together.
Incorporate New Activities
Exercise comes in many forms. At its core, it is a physical activity that promotes good health and physical fitness.
One reason people don’t stay engaged or committed to their workout plans is that they often become boring and repetitive. If you want to keep exercise exciting create a workout plan that includes multiple activities.
This is perfect for people with flexible schedules and free time in the early mornings, evenings and weekends.
Tennis
Tennis is a great way to exercise. You can get a great workout learning to play tennis if you’ve never played before. Or you can sign-up for cardio tennis, which gets the heart pumping while learning tennis drills.
Cycling
Cycling is something you can do with a partner or alone. Many cities are installing bike trails as well as making city streets bicycle safe. Purchasing a bike is an investment that will pay off in the long run.
Cycling also gets you outdoors and can take you on many adventures.
Swimming
Like tennis, swimming is an activity that has just as many benefits for the novice as it does the experienced participant. Gyms and fitness centers that have swimming pools often offer water aerobics, which is a great way to exercise.
Some local governments offer free or low-cost swimming lessons at recreation centers that have swimming pools.
These are just a few suggestions. Any sport or activity that increases your cardio can be used to keep you moving.
Plan Your Meals
Part of a successful exercise plan is monitoring what you eat. It makes no sense put all that work into exercising, losing weight and toning up, to keep the same poor eating habits.
Having a meal plan helps you monitor your calories. It also helps you keep a set schedule for your meals.
As you build your own workout plan, consider looking into meal prep. This way you have pre-planned, prepared meals that allow for portion control. With meal prep, the focus is on nutritious low-calorie meals that include a protein, starch, and vegetable.
The ultimate goal is to stay away from menus that require too many ingredients.
Take Part in a Fitness Challenge
Fitness challenges are a good way to jumpstart your daily exercise plan. These challenges are typically designed to provide everything you need from a daily schedule to menu ideas and guidance from a trained professional.
During the challenge, which usually lasts several weeks or a few months, you will learn everything you need to build your own workout plan. The fitness instructors will teach you everything you need to succeed.
Do your research ahead of time to ensure the challenge you choose is right for you and your fitness level. Don’t allow yourself to become overwhelmed by thinking the exercises or daily schedule is too advanced. Ask the trainer to recommend a different challenge.
Once you have the right plan, take what you learn from the personal fitness coaches and incorporate the techniques into a personal plan. Modify the plan to create an ongoing strategy for the fitness lifestyle you can continue going forward.
Later on, if you find yourself falling off the wagon by doing it on your own, take a moment and regroup. Don’t be afraid to return to a more structured challenge under the supervision of a fitness coach.
Make Sure You have Recovery Days
Exercise doesn’t have to be all work. Truth be told, you should have a couple of days that are not focused on specific exercise activities. When creating a workout plan always incorporate recovery days.
To some, the best thing to do on recovery days is to relax and not think about exercise. In reality, recovery days are days set aside to recover from intense activities or training.
Your recovery days can be the weekend, or they can be dispersed throughout the week. Here are two good activities that can be done on these days.
Nature Walks
If the city you live in has a good parks system, they usually include a walking trail. Set aside time to walk the trail and enjoy nature. This can also be a good out for couples to have some time together or to get the kids outside.
Nature preserves are also a good way to relax and unwind, while still partaking in low-impact exercise.
Yoga
Not only does yoga improve your mental, physical but also spiritual well-being, it also improves your flexibility and muscle strength.
Yoga is an activity you can do from the comfort of your home, at the beach or in a yoga studio. Because it can be done alone you can decide how to incorporate it into your daily exercise plan.
Dancing
Ballroom dancing, country line dancing, and Stepping are all fun activities that are also relaxing and fun. There are other dance types, but you want one that is low impact. Some dancing requires a partner so the added bonus can be a night out on the time with a loved one.
The ultimate goal of recovery days is to stay active while allowing the muscles to recover from intense workouts.
Give Yourself Accolades
As you continue on your journey celebrate your accomplishments. It’s a great motivator to keep moving forward on your journey.
Accolades can be as simple as a Post-it note attached to the bathroom mirror, stating “You Did It!” You could also buy celebratory stickers to notate the days you reach your daily goals. If every day has a sticker, reward yourself with a treat or gift.
If you have a favorite motivational saying, produce t-shirts with the quote to wear to the gym. Customize your work-out gear with personal mission statements.
Another way to stay motivated is to purchase a dream outfit. Keep it in a garment bag, but attach a letter from a loved one acknowledging your accomplishment. When you reach your goal plan an outing to wear your outfit, and then read the letter.
It’s all about motivating yourself and staying the course. Celebrate yourself whenever you can, to remain positive.
We Hope You Found These Tips Useful
Creating a daily exercise plan has many variables. Exercise is key, but there are other components that bring your healthy lifestyle full circle. Most importantly, you will need a positive state of mind and a commitment to change your overall approach to exercise, eating and goal-setting.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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8 Mini Workout Tips To Try If You Have No Time To Exercise
8 Mini Workout Tips To Try If You Have No Time To Exercise
Too busy to exercise? Here are some mini workout routines to hack your weight loss plan even if your schedule shows zero downtime.
In between work, school, or taking care of the kids, you’re lucky if you find one second to yourself. You still want to exercise and stay fit, but your schedule is so busy that you just can’t seem to squeeze it in.
Only an alarming 23% of Americans get the exercise that they need. Don’t be a part of the population who struggle to work out. If you don’t have time–don’t worry.
Fortunately, you don’t need to spend hours on an elliptical just to get your daily exercise. Doing small exercises throughout the day only take a few minutes, and some can even be incorporated into your daily routine.
Who needs the gym to get in shape? Here are 8 mini workout tips you should try if you have no time to exercise:
1. Workout With Your Chores
Why not make chores your daily workout routine? Instead of dreading your chores, view them as part of an exercise routine. You may not think of chores as a workout, but the reality is that you’re doing work and getting physical activity.
Put extra effort into doing your daily tasks. Doing laundry involves heavy lifting, vacuuming your carpet works your arms and legs, and wiping down your bathroom can tone your biceps. Even something as simple as scrubbing the floor can give you an effective cardio workout.
2. Avoid Elevators
Yes, elevators are very convenient, but you don’t really need them to get where you need to go. Don’t take the elevator up to the eighth floor–go up the stairs instead.
Need more convincing to use the stairs? Simply climbing 2 flights of stairs per day can lead to a weight loss of 6lbs in one year. Now, just think how much weight you can lose if you climb 10 flights of stairs each day.
You can even try this exercise when you’re out shopping. Skip out on escalators when you’re at a store and work towards your weight loss goals on the stairs.
3. Break Parking Habits
Are you guilty of always trying to find the closest parking spot? Now is the time to stop that habit. Instead of searching for the spot closest to your destination, you should be looking for the farthest.
Parking far away forces you to walk a longer distance to the building’s entrance. If you have multiple places that you’re driving to that day, all that walking adds up. Just one simple adjustment can turn into an easy daily workout.
4. Take Advantage of Lunch Breaks
Maybe you’re stuck at work all day. By the time you get home, you have no time or energy left for your daily fitness routine. That’s why you should start taking advantage of your lunch breaks.
You might cherish your lunch break as a time when you can relax, have a bite to eat or chat with your coworkers, but you can also use this as a time to squeeze in a quick workout. You could go for a 20 or 30-minute walk outside your building depending on how long your lunch breaks are. Bring along a few coworkers and start a fun daily workout.
5. Don’t Drive to Work
Getting stuck in traffic during your morning commute is probably nothing new to you. But what if this irritating traffic can be avoided altogether? If you live close enough to your job, consider biking, jogging, or walking to work.
Spending all day behind your desk is just as bad as spending several minutes or hours behind the wheel. Your body just won’t get the daily workout it needs.
You could also try hopping off the bus or train early so you have a farther walking distance to your home or work. You might even find out that you’ll get to work on foot faster than if you were to take a vehicle.
6. Use Commercial Breaks to Your Advantage
Everyone knows that commercials are annoying–they interrupt your favorite shows and are incredibly boring. The next time you find time to relax in front of your TV, don’t sit through the commercial breaks. Make it a habit to get up and do an aerobic exercise while the commercials are on.
Commercial breaks are around a few minutes long and can occur several times during a show. Doing a variety of jumping jacks, push-ups, and crunches, as the commercials play can really make you sweat, and can even get you toned over time.
7. Learn to Multi-Task
Many people tend to avoid workouts because they have to get some other task done, but it’s really easy to do both at the same time.
Have to take your dog out? Go for a walk with him around the neighborhood. Maybe you’ve been meaning to get around to reading that book or finishing a TV show–read the book or watch your show while you’re on a treadmill or hitting the gym.
Having entertainment while working out can be your motivation to start incorporating a daily exercise plan into your busy schedule. Better yet, you’ll be accomplishing a task, while also reaching your fitness goals.
8. Have Fun with the Kids
Daily workout routines can be boring, but kids definitely aren’t. They’re bundles of energy, and never seem to tire no matter how many laps they run around your yard. Next time your kid wants to get outside and play, go with them.
Suggest playing a game of tag or catch. You’ll be surprised at how tired you are after the fun and games end. Not only will you get your heart pumping, but you’ll be having a great time with your kid.
You Can Still Get Fit with No Time to Exercise
Having no time to exercise isn’t an excuse for not working out. You don’t have to dread timely trips to the gym when you can do quick workouts throughout your day. Before you know it, you’ll notice yourself losing more weight and having more defined muscles.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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How to Live a Healthy Lifestyle using the 80/20 Rule.
Keep It Simple: How to Apply the 80/20 Rule to Your Everyday Living
Are you tired of feeling guilty for “cheating” on your diet?
Does the guilt cause you then to overeat for several days afterward which sabotages some of your progress?
Are you looking for an easier way to manage your healthy lifestyle choices? So you can stay on track and finally meet (or maintain) your weight and fitness goals?
If so, then applying the 80/20 rule to your diet and exercise plans may be the right fit for you.
What Is the 80/20 Rule?
The 80/20 rule comes from the famous Pareto principle that 80% of the effects come from 20% of the causes. While this originally related to the distribution of wealth in Italy, it’s now being applied to other things, including healthy lifestyle choices.
By following the 80-20 rule, you will focus on eating well and exercising 80% of the time. For example, eating well and working out during the week, and indulging (a bit) on the weekend. Or, if you tend to go out with your coworkers for lunch on Friday or out with your friends on Friday night, perhaps your indulging days could be Friday and Saturday. The choice is yours.
In short, it doesn’t matter which times/meals you choose to have as your 20% indulging time, you need to keep it under 20% of the time.
What Can You Eat Following the 80-20 Rule?
For the majority (80%) of the time, you should focus on eating healthy, nutritious foods.
This includes a low-calorie breakfast, packed with protein and fiber to keep you full longer and fight off the desire to snack (or eat those bagels one of your coworkers loves to bring to the office). By limiting your calories at breakfast, you start your day off on the right foot.
Lunch and dinner options can vary widely depending on your personal preferences. Focus on whole foods that offer a variety of nutrients: lean proteins, whole grains, and veggies and fruits chosen from the colors of the rainbow.
For snacks, choose foods like nuts, yogurt, fruits or veggies with hummus or salsa.
During your 20% “indulging” time, try to choose things you really enjoy. Don’t grab the first sweet or salty snack that comes your way. Make it something you have been craving all week or that you don’t want to live without.
Keep in mind that this doesn’t mean you get to eat an entire pizza or a whole pint of ice cream.
While following the 80/20 rule, as with any dietary plan, practicing portion control is a key factor for success.
How Much Exercise Do You Need to Do?
The experts say the average adult should do 2 1/2 hours of moderate activity per week and do muscle-building exercises at least 2 days per week.
This equates to a minimum of a half-hour each day (Monday through Friday) and a weight training session two days a week.
Or, if you prefer or your schedule doesn’t allow time every workday, you can add some time to your workouts and cut the sessions down to a few days per week.
How you choose to get your half-hour of “moderate activity” is up to you.
Walking at a rate where you are breathing harder than normal but can still talk well enough to keep up a conversation works fine.
Of course, biking, rollerskating, dancing, running, or any other kind of physical activity you enjoy works just fine, too!
Many may find keeping an exercise log beneficial in making sure they get the right amount of each type of exercise each week.
You just need to get moving. Your heart and body will thank you!
How Can I Live Better in 2021?
It’s important to start and maintain a healthier diet. Remember to eat fruits and vegetables, nuts, and grains that will give you energy throughout your day.
How to Maintain a Healthy Lifestyle
Eat more fruits and vegetables and eat fewer carbohydrates, reduce sodium intake as well as bad fats. No need to eat junk food and avoid sugar.
What Are Healthy Lifestyle Examples?
1. Sleep more.
2. Strive to workout at least once per day.
3. Consume more Vegetables.
4. Consume more whole-grain foods and cereals (the less processed, the better).
5. Avoid tobacco and alcohol.
6. Maintain a positive, happy view of life.Give the 80/20 Rule a Try
Try following the 80-20 rule diet for a few weeks and see how great you’ll feel. Say goodbye to guilt and not having flexibility in your healthy lifestyle choices. Losing weight and staying fit doesn’t have to be complicated.
The right mindset doesn’t hurt either. For more about that, here’s a podcast about how to maintain the right mindset to succeed following the 80/20 rule.
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Healthy and Happy: 20 Tips for Eating Healthy at Restaurants
Healthy and Happy: 20 Tips for Eating Healthy at Restaurants
Forget the rumors! You CAN get healthy without sacrificing your social life. The next time you’re at a restaurant, try these tips for eating healthy.
Everybody loves to eat out. In fact, 19 million people in the U.S. visited full-service restaurants in 2015. But when you’re trying to eat healthily, restaurants are taboo.
Whether you’re dining out with friends, on a romantic date, or during a business meeting, there are times you can’t avoid the dreaded restaurant!
Having an indulgent meal every now and again is no sin. But when it becomes a habit, you need to take action.
There are ways to eat delicious, healthy meals at restaurants without throwing a calorie bomb into your diet. To do it, you need a smart game plan. Read on to find out 20 tips for eating healthy.
Be Prepared
The Scout motto is “be prepared.” If you’re prepared with a game plan, you’ll be able to make your restaurant trip a success.
Check out the next five tips for finding the healthiest restaurants.
1. Do Your Homework
One of the best tips for eating healthy is to choose a restaurant in advance. Since most venues post their menus online, it’s easy to find the best ones to visit and the ones to avoid.
If they offer a lot of fatty foods on their menu that could be a temptation, skip it and go somewhere else. Search for healthy food restaurants on Google, and you might find some health-oriented places to eat.
When you’re looking for healthy dishes at restaurants, many ethnic food eateries are a great option. For instance, Japanese, Thai, Greek, or Indian. It’s a lot easier to eat clean at one of these venues compared to an Italian or Mexican restaurant.
2. The Right Vibe
Picking healthy dishes at restaurants isn’t enough. You also have to choose a place with the right atmosphere.
Listen to the music. Restaurants that have loud hectic music make you eat to the beat. If the music is softer and slower, you’ll spend more time at the table, but eat less.
The same applies to color. Restaurant decor can either stimulate you to eat more or calm your mind so you can have a relaxed experience.
For instance, the colors red, orange, and yellow will spur you to order more. Soft blue, gray, and peach, on the other hand, will create a relaxed ambiance.
3. Book in Advance
When you’re waiting for a table at a restaurant, you’ll only get hungrier and hungrier. When you finally sit down, you’ll devour all the table bread and give up on your diet for the night.
The solution is simple. Book healthy restaurants in advance – and you won’t have time to get hungry.
4. Be Wise in Your Seat Choice
When choosing where to sit in a restaurant, most people avoid the area around the bathroom. But an even more dangerous place to sit is near the kitchen.
It’s one thing to see the lip-smacking descriptions on the menu. But to see them coming out from the kitchen and smell the delicious aromas is way too much of a temptation, especially when you’re hungry.
Another tip is to choose a seat near or opposite a mirror. It might sound strange, but it’s backed up by research. Scientists have found that if you watch yourself in a mirror while eating unhealthy foods, they seem less tasty.
5. Eyes Too Big for Your Belly
According to research, people are bad at estimating how much a portion size should be. This means that on any given day, we’re probably eating more than we should.
So, whatever you do, avoid all you can eat restaurants. It’s way too tempting. Plus, these restaurants often have a no waste policy – if you’ve put it on your plate, you must eat it.
If a buffet is the only option, try using a smaller plate. Or fill half of a normal sized plate with veggies before you start snacking on goodies.
You Are What You Eat
You’ve found a healthy restaurant, now it’s time to choose your meal. This is the toughest part. But you can do it if you follow these tips.
6. Know Your Menu
Do your homework and take a peek at the menu before you go. Pre-planning your meal will make life a lot easier for you and help you to avoid temptation.
Restaurants sugar coat the words in their menu so that you don’t know exactly what you’re getting. But once you’ve got down with the lingo, you’ll be able to figure out what menu options to avoid.
For instance, anything that is Alfredo, creamed, buttery, or scalloped. Also, anything smothered, pan-fried, crispy, breaded or dipped is a big no-no.
The same applies to meats. Some cuts of meat are fattier than others. Skinless chicken breast, for example, is leaner than chicken thighs or legs.
Healthy dishes at restaurants feature compelling descriptions, such as grilled, baked, steamed, or roasted. Also, anything braised, seared, or broiled is good. These are the healthy keywords to look out for.
7. Watch Out for “Healthy” Labels
When browsing the menu, you’ll see dietary labels like paleo, sugar-free, or gluten-free. You might assume that these would make the meal a healthy choice, but that’s not always the case.
To make the food tasty, restaurants often add hidden added sugars and fats. For instance, if you eat a vegan cake, you may think it’s healthier. But they usually swap the eggs for a ton of oil, which is anything but healthy.
8. Meats and Fish
When choosing healthy dishes at restaurants, you don’t have to opt for a simple salad. Meat and fish will help you feel satisfied without filling up on carbs.
Lean meats, such as flank steak or chicken breast, are full of protein. Fish is also a healthy option as long as it’s not fried. It’s harder to overeat proteins than it is to overindulge in carbs.
9. Load Up with a Salad
Salads can be one of the most healthy dishes at restaurants. But there are sometimes hidden calories. For instance, nuts, croutons, cheese, dried fruit, grains, and fancy salad dressing can add hundreds of salads to your meal.
Don’t force yourself to only eat lettuce as you’ll be hungry again in half an hour. Make sure you’re getting some protein in your salad.
10. Double Trouble
The veggie portions in most meals are often very small. So when you order, ask for double vegetables.
If you want to add a little extra zest to your meal, why not ask for a fruit side? Superfoods like blueberries, strawberries, and raspberries can add some zing to your meal without a lot of extra sugar.
11. Don’t Be Shy
Don’t be shy to ask your waiter about the preparation of the food. If you find it out that it’s cooked with a lot of butter and salt, ask for them to prepare it without.
You might feel embarrassed asking, but that’s what your waiter is there for. Ask them what any unfamiliar words mean or ask their opinion on what the healthiest thing on the menu is. They may be able to make some great suggestions.
12. Sharing Is Caring
A sneaky way to keep portions realistic is to split your dish with a friend. This may give you the chance to try a little bit of everything without overdoing it.
You could even order a couple of appetizers as a main meal.
13. Get Saucy
Even if you order a healthy looking menu option, they may smother it with sauces and butter. It may end up being just as unhealthy as that double trouble cheeseburger you had your eye on.
Ask them to prepare your food without the butter and dressings, but to have them as a side instead.
Instead of dousing your meal with the sauce, try the fork-dip method. Dip your fork into the creamy side, then load it up with veggies. This way, you can get the taste without overindulging.
14. Skip Empty Calories
You may have ordered the healthiest dish in the restaurant, but it won’t matter if you stuff yourself with bread before the meal arrives. If it’s too tempting, ask the waiter to take it away.
Another empty calorie culprit is sweet alcoholic drinks or sodas. Avoid cocktails at all costs. They will load you up with sugar, use up all your calories, and you’ll still feel hungry afterward.
If you need an alcoholic drink, opt for a vodka and tonic or a glass of wine instead.
15. The Proof Is in the Pudding
Deserts are a no-no! Even a small piece of cake can add 400 calories or more to your meticulously planned meal. Just say no, kids!
If you have a sweet tooth, why not try sharing a dessert instead? Ask for some fruit, such as berries. Or grab some frozen yogurt on the way home as a low-calorie option.
Let’s Eat!
Now you’ve picked the right healthy food restaurant with the perfect ambiance, and you’ve chosen the healthiest item on the menu. What next?
The next part is the eating! Don’t let this final hurdle trip you up. Follow the next five tips.
16. Box It Up
Up to 94 percent of restaurant meals contain 600 calories or more. That’s because even if the meal is “healthy,” the portion is way too big.
Instead of asking them to box up the leftovers, try asking them to box up half the meal before you even begin. This will keep you from overeating. It will also save you money as you can eat it for your dinner the next day.
It might look a little odd to others, but it’s a smart move for eating healthy at restaurants.
17. Keep Calm, Drink Water
Drinking water can help control your eating and ward off hunger.
This habit makes it easier for you to slow down during a meal. You’ll not only enjoy the food more, but it’ll give your stomach the chance to tell your brain it’s full before you overeat.
Some struggle with the bland taste of water, especially if they’ve got used to drinking alcohol or sugary drinks. Ask for a slice of lemon or lime to improve the taste.
18. Slow Down There
Once you’ve got your plate in front of you, it can be tempting to gobble it down. But eating quickly leads to overeating. This is because your stomach doesn’t have the chance to tell you it’s full.
Try putting down your utensils between each bite. This will give you the chance to savor each mouthful. It will also help gauge your hunger levels before you stuff yourself.
19. Don’t Compare
Keep your eyes on your own meal. Don’t compare what you’ve ordered with your friend’s dinner. We all have different nutritional needs – comparing won’t help anyone.
It’s also handy to have this mindset before ordering. Try to be the first to order. This will stop you from having an “Oh, that sounds delicious, I’ll have the same” moment.
20. A Happy Ending
When you’re finished your meal, pop a mint into your mouth. The mint will help clear your palette. This will discourage you from taking any more sneaky bites of your meal or anyone else’s leftovers.
If what’s left on your plate is tempting even after you’re full, try one of these tricks. Use a napkin to cover the alluring leftovers. Or drown it in salt so that it becomes inedible.
Plan to finish off the night with light activity, such as an evening stroll or a little dancing. You’ll not feel like ordering something too heavy as it will make you feel sluggish for your activity.
Tips for Eating Healthy and More
If you follow these tips for eating healthy, you can enjoy your restaurant experience without the guilt trip afterward.
Of course, you should try to eat healthy foods at all times. And diet goes hand in hand with an exercise regime.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
