How to Use Fitness Challenges to Overcome Weight Loss Plateaus
Even the best-laid plans can falter.
Weight-loss plateaus happen to virtually everyone who is trying to lose weight. At some point, you may well find that your own progress has stalled, even if you’re continuing to exercise and eat well. Such plateaus are extremely common and are no cause for despair.
All it takes to get your body over the hurdle is the right push. It’s not just about physiology, but also psychology. You may be experiencing a plateau because you have simply run out of the motivation required to reach your fitness goals.
This is also a very common experience and nothing to be ashamed of. Again, all you need is a jolt to get you going again. One of the best ways to jumpstart your fitness journey is with a fitness workout challenge.
A challenge with a strict time limit and structure, such as a 30-day challenge, is the ideal way to get things going again. Here are the very best fitness challenges to help you overcome your weight loss plateau.
30-Day Full Body Fitness Challenges
If you really need to feel the burn, then you need a full body custom workout plan to reignite every muscle in your body.
There are many effective ways to do this, but the most popular ones involve you dedicated each day of the week to a different body part, with one day off for rest.
So Monday would be your lower body day, Tuesday your upper body, Wednesday your cross-fit, and so on.
30-Day Cleanse Challenges
One sure-fire way to get your weight loss back on track is with a 30-day cleanse. There are countless ones to choose from, from paid programs like The Clean Program and ones you can easily do yourself, such as the Master Cleanse.
If you’re on a high-protein diet or are bulking up, certain types of cleanses are best avoided until you can gradually adjust your diet. Alternatively, there are a number of high-protein cleanses which will whip you into shape.
30-Day Ab Challenges
Sometimes the most effective workout challenges are those with a visible and tangible goal at the end. Telling yourself you want to get shredded within a month is a powerful visual motivator that will jump-start your weight loss journey in a heartbeat.
There are several highly-recommended ab challenges you can undertake without having to spend a single penny. Try the 30-day ab challenge app to start with, so you can game-if your weight loss and push yourself to the finish line.
30-Day Squat Challenges
This one is especially popular with the ladies, for good reason. Workout routines that make you look and feel good in a rapidly short period of time are few and far between.
The simplicity and ease of most squat challenges are a key part of their appeal and a great way to build up your motivation again.
Start off with just a few squats and keep building until you’re doing hundreds a day by the end on the month.
It takes more than fitness challenges to reach the finish line and achieve the body of your dreams. You need support, expertise, and discipline to ensure your body is the very best it can be.
If you want the support and information you need to reach the top, don’t hesitate to get in touch with us today. We’re here to get you on track – your success is our mission.
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Get Fit, Baby!: How To Keep Working Out While Pregnant
Did you get some exciting news about a baby bump recently? Working out while pregnant is both important and totally possible. Here’s what you need to know.
There are so many benefits that come along with working out while pregnant.
When you make an effort to exercise when you’re expecting, you’ll pack on fewer pounds throughout the course of your pregnancy. You’ll also reduce back pain, constipation, and some of the other side effects of being pregnant. And you might even make your labor and delivery go more smoothly in the end!
But despite the numerous benefits of working out while pregnant, there are many women who choose not to do it for any number of reasons. Some struggle to muster up the strength and energy for exercise, while others complain about not having enough time to do it.
Don’t let these things stop you from working out while pregnant! Take a look at some tips below that will help you create and maintain a workout regimen over the next 9 months.
Start as Soon as You Find Out You’re Pregnant
Did you just find out that you’re pregnant?
Congratulations! There is almost nothing more exciting than finding out that you’re going to be welcoming a new baby into the world.
But before you start celebrating too much, you should commit–right here and right now–to working out while pregnant.
We know that you’re going to have a million and one other things going on in your life soon. From researching which crib would be right for your baby to picking out a pediatrician, there is so much to do!
But the truth is that working out while pregnant is one of the most important things that you’re going to do in the coming months. It’ll be good for both you and your baby and will help your pregnancy go much better than it would otherwise.
So rather than putting off exercise or ignoring it altogether, use the adrenaline boost that you got from your positive pregnancy test to start up a workout routine. It’ll be well worth the time and effort you put into it.
Create Specific Workout Goals
After you’ve made a commitment to working out while pregnant, the next step should be to come up with a list of specific workout goals for yourself. These goals will help keep you on track once you actually start exercising on a regular basis.
Everyone’s goals are obviously going to be a little bit different. But in general, your goals should serve as a guide for you as you move forward in your pregnancy.
Here are some sample workout goals that might work for you:
- Exercise for about 30 minutes at least 3 times every week
- Keep weight loss to a minimum throughout pregnancy
- Use working out as a reason to eat healthier while pregnant
- Stay in constant contact with the doctor about working out
- Monitor how workoutsÂ are benefitting both mom and baby
The key is coming up with goals that are attainable. It’ll allow you to stay committed to working out while pregnant, even when times get tough and you don’t necessarily feel like doing it.
Learn About the Exercises That Will Benefit You
Once you have your pregnancy workout goals in place, it’ll be time for you to officially start working out while pregnant. But before you do, you should take the time to learn about the different types of exercises that will benefit you the most.
The good news is that there are lots of workout options for you to choose from when you’re pregnant. Here are just some of the choices:
- Walking, which can elevate your heart rate and provide you with an upper-body workout if you get into the habit of moving your arms when you walk
- Running, which can elevate your heart rate even more than walking and work out many major muscle groups
- Swimming, which can work out your entire body without putting too much of a strain on your legs, your back, or the other areas that will bother you during pregnancy
- Weight training, which will make your muscles stronger and prepare them for the later stages of pregnancy
- Yoga, which will help you with balance and strength and bring your blood pressure down
Regardless of which first-trimester workout you choose, you should avoid twisting your midsection at any point and ease your way into working out. You usually don’t want to work out for any more than 20 to 30 minutes at a time, and you also don’t want to push yourself outside of your comfort zone at any point.
Avoid Certain Exercises During Pregnancy
While all of the exercises that we just mentioned are great for those in their first trimester and, in most cases, even beyond, there are some exercises you’ll want to avoid at all costs. They could put you and your baby into harm’s way if you aren’t careful.
Steer clear of any exercises that call for you to:
- Hold your breath for long periods of time
- Lift weights that are too heavy
- Lie on your stomach
- Stand still for extended periods of time
- Push yourself too hard
The last thing you want to do is turn working out while pregnant into a bad thing. By avoiding some exercises that could be dangerous, you’ll keep yourself and your baby safe at all times.
Come Up With and Stick to a Workout Schedule
No matter what type of exercise you choose to do during your pregnancy, it’s important for you to create a workout schedule…and stick to it!
If you don’t have a clear-cut schedule in place, you’re going to be tempted to cheat from time to time and skip out on your workouts. This will turn into a habit before long and result in you not getting enough exercise.
Sit down and map out your days, weeks, and even months so that you know when you need to work out. You’re more likely to start working out while pregnant when you have a schedule in place.
Consider Using a Workout Challenge to Stay Motivated
Are you the type of person who has a hard time staying motivated when you work out? If the benefits of working out while pregnant aren’t enough to motivate you, there is something else you can try to give yourself the encouragement you need.
Our 9-Week Workout Challenge is a great option for any woman who wants to start working out while pregnant. You’ll get direct access to a fitness coach who will customize a workout plan to your specific needs.
This is especially helpful for pregnant women who don’t know where to start when it comes to working out. You can work with a trainer both during your pregnancy and after it to keep yourself in great shape.
Make Sure You’re Getting the Right Nutrients
Eating right during pregnancy is just as important as working out. You and your baby need a long list of nutrients on an almost daily basis. During the second and third trimesters, you’ll also need to take in a lot more calories than you usually do.
Rather than just eating whatever you want while pregnant, you should look to eat certain types of foods that are loaded with the nutrients you need. Your diet should include:
- Dairy products, which are a great source of calcium and protein
- Legumes, which will provide you with everything from fiber and protein to iron and calcium
- Salmon, which is loaded with omega-3 fatty acids
- Eggs, which are jampacked with protein, fat, and more minerals and vitamins than we can possibly list here!
- Lean meat, which contains iron, choline, and protein
There are also lots of other foods to incorporate into your diet, including certain berries, avocados, whole grains, and more.
Drink a Lot of Water, Too
Under normal circumstances, it’s important for pregnant women to drink plenty of water on a daily basis. It’ll help you avoid dehydration, which can cause constipation, tiredness, anxiety, and more.
But hydration will become even more of a concern when you’re working out while pregnant. You’re going to be losing fluids as you exercise, and those fluids will need to be replenished.
It’s good to bring along lots of water with you during a workout. Sip on it early and often to keep the fluids flowing through your body.
Stop Working Out While Pregnant If You Don’t Feel Good
Although working out while pregnant is something you should definitely consider doing, there is absolutely no reason for you to overexert yourself in the process. Your No. 1 goal should be to maintain your body and keep your baby healthy, not to set a new personal best while running a mile or learn dozens of new yoga poses.
If, at any point, you don’t feel good while you’re working out while pregnant, you should 100 percent stop and put your exercise plans on hold. Even though it might mean missing a day or two of exercise, you’re much better off taking that approach than trying to do too much.
Speak With Your Doctor About Exercising
When you first find out that you’re pregnant, your doctor is going to give you all kinds of advice as far as what you should and shouldn’t do during pregnancy.
Your doctor will tell you what to eat, how much sleep to get, and more. Your doctor should also speak with you about exercising and recommend some workouts that you can do.
If they don’t, don’t be afraid to stop them and tell them that you would like to start working out while pregnant. They will likely encourage you to do it and give you some tips about exercising throughout your pregnancy.
You should also continue to speak with your doctor as you move closer and closer to your due date. There are some exercises that are perfectly fine for those women in their first trimester but dangerous for those in their third.
By keeping an open line of communication with your doctor, you’ll be able to find out which exercises will be best as you move along. Your doctor will know what you’ll be able to do best based on your body type, your goals, and any concerns they might have about your pregnancy.
Commit to Continuing to Work Out After Your Baby’s Birth
At the end of all this, working out while pregnant should allow you to give birth to a beautiful baby that is completely healthy. It should also make your pregnancy a whole a lot easier across the board.
But maybe above all else, it should give you all the motivation you need to continue working out long after your baby is born. By establishing a workout routine while you’re pregnant, you can set yourself up for long-term fitness success.
This will begin to pay off right away when it comes to trying to lose the weight you put on during pregnancy. Most women put on somewhere between 15 and 40 pounds when they’re pregnant and struggle to take it back off. But you’ll be in a good position to do it if you continue working out.
You’ll also be able to keep yourself healthier overall for the sake of your baby. Now that you have someone who depends on you, you need to take your health even more seriously than you ever did before. Working out will make that a reality.
Working Out While Pregnant Is Totally Possible
Working out while pregnant might sound like it’s going to be too difficult to do at the beginning. You might even laugh it off and think that you’re not cut out for the challenge.
But once you start doing it, you’ll begin to see the benefits of it almost right away. You’ll feel better and have more energy at your disposal. You’ll also get good reports back from your doctor during your various visits.
Consider how working out while pregnant could help you before you brush it off. It’s entirely possible and will become a part of your normal pregnancy routine once you give it a shot.
Do you need help getting started? Contact us to see how our fitness challenge could work for you.
Tracking Your Progress: How to Take Body Measurements for Weight Loss
You don’t have to rely on the scale to track your weight loss process. Find out how to take body measurements for another way to see your progress.
Want to learn how to take body measurements for weight loss? Then you’ve come to the best place! We’re going to tackle on the sensitive topic of losing weight, and everything it involves.
Many people all over the world struggle with weight loss. It’s no mystery that there is an obesity issue in the United States. But what is the culprit behind so much weight gain, and can we stop it?
We’re going to be answering all your questions about weight loss and tracking results. We’ll take a closer look at all your tracking options, and what’s best for you. You’ll also gain more tips and tricks for keeping up with your weight loss process.
Keep reading to see the best options for tracking your weight loss body measurements!
Getting Healthy and Losing Weight
You’ve made the choice to lose weight, congratulations! That’s one of the hardest parts done. In truth getting healthy and losing weight is all about the right mental state.
That’s where tracking progress carries the most power-encouraging focus. You may be wondering: what’s the point of tracking progress?
While some choose to venture into losing weight without a plan, the best option is to have a goal. Goals are achievable! Tracking your progress is what will get you from point A to point B.
Are there other benefits to tracking? Yes, in fact, there are several. We want you to have a full understanding of why tracking progress is a great option for everyone.
Let’s examine each benefit closer.
Benefits of Tracking Progress
It’s fun to see the difference in your body from start to finish. You might consider taking before and after photos to show everyone your progress. Tracking your measurements is vital for your weight loss progress.
It’s more of a mental habit to focus your brain on continuing to lose weight. In our modern age, there are many temptations that can get us off the path of weight loss. There’s fast food at every street corner, and full-time jobs make us sleepy.
All we want at the end of the night is to curl up and doze off with a full belly, right? This throws a major wrench in the gears when we’re trying to lose weight. That’s why tracking your body measurements will keep you from slipping up.
You’ll see the exact body parts you’ve been neglecting. You’ll know how to better tailor your nutrition plan. Plus, it’ll target a workout routine to get better results.
You’ll get to decide if you should get serious and hit the gym or do at home workouts. Let’s break apart all the benefits of tracking your progress during weight loss.
Keeping Up Your Motivation
Motivation is crucial for losing weight, so you want to ensure you are practicing the best habits. Listen to music, and get yourself ready to pump some iron. Tracking your progress is a good habit to remind you of your success so far.
It’s also going to show you where you need to focus your energy. For example, if you are noticing more weight in your tummy area, you might avoid heavy carb lunches.
Another culprit behind tummy fat is stress hormones! In that case, try out some meditation workouts at the office or during lunch. Quick yoga poses can also release tension that gets stuck in your shoulders from hours of desk work.
It’s easy to get caught up in the stress of everyday life. Tracking your progress is a great way to get your mind clear and practice mindfulness. Which leads us to our next topic.
Being Mindful and Understanding Your Triggers
Another benefit of tracking your progress is that you develop mental resistance. That means that it displays all your triggers, and helps you become more mindful. Mindfulness is helpful for losing weight, but also maintaining weight loss.
As you track, you will notice patterns or trends in your data. You will see a clear picture of what makes you overeat or indulge. You can start to avoid foods or drinks that cause your weight to spike.
Drinks like alcohol can sabotage your weight loss goals, so keep up the focus. This can be hard to avoid when you want to have a normal social life. Going out to restaurants is a popular way to socialize, or have work meetings.
The most difficult aspect of avoiding triggers is resisting temptations. This is where tracking your progress comes in to save the day. It’s harder to give in to temptation when you know the consequences of overindulging.
While it’s hard to say “no,” you’ll be glad that you were strong and hit your weight loss goal.
What Are Body Measurements
We know tracking progress results are beneficial to our weight loss. Now, let’s get into what body measurements are. Body measurements are measurements of body parts like the neck, arms, torso, hips, and so on.
In America, the metric system most people use is inches to record track results. You might have a fitness coach that uses a tape measure for the body measurements. Most times, they use this to jot down your starting body measurements.
They wrap the tape measurement around each body part and see the total number of inches. Here’s everything you need to know about body measurements…
How to Take Body Measurements
Taking body measurements is all about precision, and placing the tape in the right place. It’s also important to note that taking body measurements will vary in women and men. That’s because, of course, women have a bust.
For the most part, the common body measurements for weight loss are:
- Waist [tummy or gut area]
These areas will reduce in inches as you lose weight. It will also reveal details about your workout. Here’s an example.
If your waist is smaller, but the legs are bigger, then you’re practicing cardio or leg exercises. You body measurements are telling, and will more often tell you what you need to focus on.
How to Measure Biceps
Measuring biceps might be the trickiest of the body measurements. Don’t worry, it’s easy so long as you remember “flex.” That’s right when you’re measuring a bicep, you’ll need to flex the muscle.
The goal is to get the tape measure around the bicep at it’s highest point. The best way to tackle this measurement is to have the person flex their arm up. Then, tell them to flex their bicep muscle.
Wrap the tape measure around the bicep. Be sure not to pull too tight or let it hang loose. You want a good, solid tension on the tape measure for an accurate reading.
Then, write down the total inches on your recording device.
How to Measure Forearms
Measuring the forearm is along the same idea as the bicep. This measurement can be done with the arm pointing straightforward. Again, tell the person to flex their arm muscles, which will flex the forearm.
Wrap the tape measure around the forearm, below the elbow. Don’t put the tape measure on the elbow, and don’t get to close to the wrist. You’re looking for the highest point the muscle juts out.
Make sure your tape measure is level to the zero. Check the tension on the tape measure. Is it too tight or too loose?
Once you check all your bases, go ahead and take your measurement. Record the amount in inches in your recording device.
How to Measure Shoulders
Face the person you are measuring head on. Take the tape measure and hold it horizontal to the person. Then, place one end of the tape measure in the center of their chest area.
Take the other end and wrap it around their body so it goes over their back and around the other shoulder. Allow the other point to meet with the first end of the tape measure.
This is your measurement. Again, check for tape measurement tension and level the ends starting at zero. Record your measurement.
[For Women Only] How to Measure the Bust
Like a shoulder measurement, wrap the tape measure around the person. Keep the tape measure straight and horizontal. With a gentle tension, wrap the tape measure around the back of the woman.
Fishing the tape measure under each arm, let it rest against either side of the chest. Be sure to align the tape measure at the highest point of the bust.
How to Measure the Neck
The neck is the easiest measurement of all. For men, you’ll want to wrap the tape measure around the middle of the neck, below Adam’s apple. For women, it’s measured around the middle area of the neck.
Here, you want to ensure that the tape measure is straight and horizontal. Check the tense as usual, and line up the tape starting at zero for accuracy.
How to Measure the Waist
The waist for women is at the smallest point. Unlike muscles, you want to get the smallest point where the waist comes in. Picture putting on a belt.
You want to be sure the tape measure is straight and in a horizontal line. If it drops the reading will be inaccurate. Keep a solid tension on the tape measure to avoid inaccuracy.
Wrap the tape measure around the smallest point of the waist. Most times, this is between the space of the bottom of the ribcage and above the belly button. For men, you can gauge placement like women.
Use your hip bones for guidance. Feel out the area above to find out where your body caves in the most on each side.
How to Measure the Hips
For both men and women, you’ll want to wrap the tape measure around the width of your hip space. Include in your measurement the highest point of your bottom. Wrap the tape measurement straight, tense, and horizontal.
Be sure to align the measurement with the zero for accuracy. Record your measurement.
How to Measure Thighs and Calves
The idea is the same with these bodies parts as it is for the others. You want to get the circumference of the thickest, or highest point of the muscle. Measure each leg by itself.
Wrap the tape measure around one thigh in the mid-section of the quad area. This is about three or four fingers down from the pelvic region. Remember, that the goal is to measure around the high point.
Measure the right leg the same. For the calves, start off with one leg. Again, look for the highest point of the muscle and wrap the tape measure around.
If you flex for one measurement, stay consistent. You’ll need to flex for all measurements to avoid mistakes later on. It’s good to make a note if you keep a body measurements chart or have a record keeping.
Body Measurements and Record Keeping
There are different ways to keep track of your progress. You might have a paper journal or graphing paper notebook. Some prefer other avenues like smartphone apps or even excel spreadsheets.
How you choose to record keep is up to you and your convenience. Each has its perks. Weight loss smartphone apps are versatile and nifty. You can download food apps for tracking food items you intake or tracking your workout.
If you like to check your heart rate during a workout, this is a great option. There are apps which will break down each food item you ingest. Some split foods into different percentage groups of nutrition.
This makes it especially easy to see your calorie count, macros, or fats/carbs/proteins. From here you can see if you are eating too many sugars or taking in too much protein.
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Leave 2018 in the past, and embody the new you with a literal new body. This challenge will get you access to all the resources you’ll need to make the change of a lifetime. You’ll get information on diet and nutrition, and workout routine tips and tricks.
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.
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.
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.
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 nine-week program combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.