By: Kayla Adams
It’s very important to have a plan and to stick to it when eating away from home, but it’s not always easy! We’ve got some helpful tips to eat out and still lose weight to help you keep the #FindYourFit momentum going!
Now that your habits at home are settling in, it’s time to tackle eating out. With the holidays just around the corner, parties & dinners are going to fill your weekends. Do you have a plan?
Many restaurants offer huge serving sizes that are two or three times what you should eat in one sitting. But. because it’s in front of you and looks amazing, you feel compelled to eat it all! Let’s reel it in with a few helpful tips.
要外出吃飯時製定一個計劃及能夠堅持遵守下去是非常重要，但總不是那麼容易！我們有一些實用的外出飲食建議，在持續減重同時，可幫助你保持#FindYourFit的健康狀態！
現在你已慢慢養成在家裡的飲食習慣，現在該解決外出就餐了。 隨著假期臨近，聚會和晚餐將充斥你的周末。 你已有周末計劃嗎？
許多餐廳提供的餐飲份量龐大，是你一餐飯應該吃的兩三倍份量。 但是因為它就在你的面前，看起來很美味，所以你被迫全吃了！ 讓我們來介紹一些有用的貼士。
How to Eat Out and Still Lose Weight 如何外出飲食同時減重
Look at the Menu Online
This is a great way to establish what you plan to eat and commit to it before you even step through the door. You don’t have to stick with a single side of steamed veggies to eat out and still lose weight though!
Simply sidestep dishes with that include words like “fried” or “breaded” or that include cheese or creamy sauces. Instead, opt for baked, broiled, & unbreaded items instead! It’s also helpful to skim the menu at home & pinpoint what dishes contain primarily vegetables, fruit, or fish. Go for those!
If you already know what you’re having before you arrive at the restaurant, then you’ll avoid making spur of the moment decisions that won’t be so kind to your waistline.
Consider Your Drink
Sugary drinks like sweet tea, cocktails, lemonade, and soda are full of empty calories that have a complete lack of vitamins, minerals, fiber, and essential fatty acids. Yet, sugary drinks continue to be a major source of calories in the American diet. Just one serving of Coca-Cola’s Minute Maid Cranberry Juice cocktails contains 57 grams of sugar!
Keep this in mind when you make your drink selection. Commit to selecting water or unsweetened tea as an alternative to juices, sweet teas, and sodas.
在網上查看菜單
這是在你踏進餐廳之前確定你打算吃的食物並做出承諾的好方法。你不必只吃蒸蔬菜，但仍然可以減輕體重！
只需迴避帶有“油炸”或“脆炸”之類的單詞，或包含芝士或忌廉的菜餚。相反，請選擇烘烤，烤製和未烘烤的食物！在家中瀏覽菜單以及確定哪些菜主要包含蔬菜，水果或魚類也很有幫助。選舉這些菜餚吧！
如果你在抵達餐廳之前已經知道自己要吃什麼，那麼你會避免立即做出一些對腰圍不太友善的決定。
小心選擇你的飲料
含糖飲料（如甜茶，雞尾酒，檸檬水和蘇打水）充滿了空卡路里，完全缺乏維生素，礦物質，纖維和必需脂肪酸。然而，含糖飲料仍然是美國飲食中卡路里的主要來源。一份可口可樂Minute Maid蔓越莓汁雞尾酒含有57克糖！
選擇飲料時請記住這一點。承諾選擇水或不加糖的茶代替果汁，甜茶和蘇打水。
Alter Your Entrée
Don’t shy away from requesting modifications for your meal. Request steamed vegetables instead of mashed potatoes and ask them to hold the butter or order your salad without cheese & croutons!
Alterations to your dish allow you to continue to enjoy the foods you love, minus the extras that you may have grown accustomed to ingesting. When eating a salad or a dish with a special sauce, select a low-fat dressing and ask for the dressing or sauce on the side so that you can more carefully control how much you’re eating.
Perhaps you’re not feeling too hot about eating a salad? No big deal! Modifications allow you to get that delicious baked chicken dish that you love minus the butter and marinade you don’t need.
Share with Family and Friends
There’s always more than one dish that looks good! Why not take some food off your plate & share it with your family and friends? Just be sure to ask the waiter for small plates for everyone at the table.
If you’re dining alone, still ask for a smaller plate and use that to eat off of as you save the rest for later. It’s time to abandon the idea that you have to clean your plate when you’re eating out, especially knowing you’re often being served 2 or 3 portions. Allow yourself to take some tasty leftovers home that you can enjoy later!
Skip the Buffet
If you’re going out to dinner with a friend and they insist on visiting a place with a buffet, don’t panic! Many buffet-style restaurants offer the option to opt-out of using their buffet and simply enjoying a single entrée. Select your entrée using the above tips as your guide and say no to the repeated trips back to the buffet.
I know it can be difficult saying no as you watch others enjoy round after round food, but remember you have goals that extend beyond this present moment. Do not sacrifice all of your hard work for a meal that will only last a half-hour and will make you feel stuffed and uncomfortable afterward!
調整你的主菜
不要怕向餐廳要求改餐。要求蒸蔬菜代替薯仔蓉，並要求他們不用牛油或選擇不含芝士和麵包丁的沙律！
改變菜餚後，你可以繼續享受自己喜歡的食物，而不必習慣於攝取其他食物。在吃沙律或帶有特殊調味料的菜餚時，請選擇低脂調味料，並在側面要求調味料或調味料，以便你可以更仔細地控制自己的飲食量。
也許你對吃沙律沒有興趣？沒問題！進行修改後，你可以得到自己喜歡的美味烤雞肉，而去除你並不需要的牛油和醬汁。
與家人和朋友分享
美味菜餚總不止得一種！為什麼不把食物拿出來與家人和朋友分享呢？可以問服務員給每個人一個小碟。
如果你是一個人吃飯，也請服務員給你一個小碟子，然後用它來享受食物，以節省剩餘的食物供以後使用。現在該放棄在外出就餐時就必須吃清碟上的食物的想法了，尤其是要知道餐廳都給兩三倍份量。讓自己帶一些美味的剩菜回家，以後再享用！
向自助餐說不
如果你要和朋友出去吃飯，並且他們堅持要去有自助餐的餐廳，請不要著急！許多自助式餐廳都提供了選擇不使用自助餐並只享受單人晚餐的選擇。使用以上提示作為指南，選擇你的主菜，然後避免來回走到自助餐桌。
我知道在你看到別人享受一輪又一輪的食物時很難拒絕，但請記住，你的目標已經超越了現在。不要為了吃一頓飯而犧牲所有的辛苦工作，因為它只能持續半個小時，之後會使你感到吃飽和不舒服！
See? There’s no need to turn down an invitation to let your hair down and enjoy a great meal with family and friends! With these tips on how to eat out and still lose weight, you can safely avoid the restaurant traps and maintain that #FindYourFit progress.
Have fun and enjoy!
看到沒有？無需拒絕邀請就可以享受與家人和朋友共進晚餐！通過這些有關就餐和減重的技巧，你可以安全地避免餐廳陷阱，並保持#FindYourFit的進度。
玩得開心，盡情享受！
Comments (0)