NEVER GIVE UP

I still haven’t started working out. In fact I binged. Ugh, why can’t I get myself to do this. :( I have 0 motivation right now.

I still haven’t started working out. I’m so lazy, it’s pathetic. It’s February 1st today & I’ve done nothing! I was supposed to be up by 8am but I woke up at around 10:45am. I need some motivation. :(

Sometimes eating out is unavoidable! Whether it’s a birthday celebration, anniversary, or just dinner out with family, you sometimes just have to eat at restaurants!

For those of you in the weight loss or just plain healthy mindset, eating out can be hard. Big portions, fried food, and lots of condiments can really add up the calories! It’s not uncommon to skyrocket over 1200 calories in one sitting at a burger joint.

Here are some tips to help you make better choices at restaurants based on the restaurants you go to!

If you’re at a burger joint…

1. Choose the whole wheat bun. It may seem like a no brainer, but people often forget that this option is available!
2. Skip the mayo. It’s a lot of extra calories that you don’t need!
3. Choose chicken! If you’re dead set on having meat in your sandwich, swap the beef for chicken. It’s leaner and has less calories. If you don’t want meat, the veggie patties are usually great! 
4. Choose thick cut fries! They absorb less oil than the skinny fries. For an extra boost, choose sweet potato fries! They’re usually more expensive but they’re damn good. Or just cut out the fries altogether and save yourself the hassle! and calories!

If you’re eating Chinese food…

1. Fill up on steamed veggies. Usually places will let you have a side of veggies. Ask for them without sauce if you have to! Filling up on things like carrots, broccoli and peas will mean that the rest of your food takes up less space in your belly.
2. Skip the fried foods. The danger with Chinese food is that sometimes it’s fried in oil, which jacks up the calorie count. Chow mein and orange chicken, my personal favorites, usually aren’t the best choices! Swap that for beef with broccoli and you’re good to go! 
3. Ask for brown rice. Usually places will have a brown rice option instead of the steamed white rice. You may pay more, but your tummy and waistline will thank you! 

If it’s pizza night…

1. Thin crust all the way! What makes the thick crust so good is a bunch of doughy bread, which usually means a lot of calories! Thin crust can save you. If there’s a whole grain option, which more places are implementing, go with that! 
2. Load up on veggies! Especially if you get free toppings, adding things like spinach, mushrooms, pineapple and other yummy goodness is an easy way to boost the nutrition of your pizza.
3. Add a side salad. The salad will fill some of the space in your tummy, which means less pizza!

If you’re craving Italian…

1. Skip the spaghetti! The noodles make for a whole bunch of calories in a smaller amount of food! Opt for ravioli if you really want pasta. There’s less pasta used in the little pillows of goodness, which means less carbs. I usually love meat ravioli because I don’t like a lot of cheese. Sometimes restaurants will offer whole grain pasta as well! Be sure and ask or check the menu.
2. Ditch the carbonara. This sauce is based in egg, bacon, and cheese. Opt for a tomato based sauce like marinara. 
3. Skip the garlic bread! I know I know, in all it’s deliciousness, garlic bread is hard to pass up. But think of how much butter is used in it, and you’ll be reaching for the salad bowl.

At the salad bar…

1. Trade ranch for Italian. Creamy dressings rack up calories like no other. Stick with dressings like Italian, or even better, just some balsamic vinegar!
2. Skip the croutons. If you must have some crunch in your salads, add some nuts!
3. The greener, the better. When you’re at a salad bar that lets you choose what you want in your salad, choose things like spinach and romaine. Iceberg lettuce may be light and crunchy, but it’s nutritional value just can’t stand up to darker leafy greens.

Don’t forget!

1. It’s really easy to drink away your calories. Skip the soda or cocktails and choose water instead!
2. Split dessert with someone. If you really want something sweet, offer to split it with someone at your table. Then you won’t be tempted to scarf down the whole plate!
3. Since portions are huge now, try boxing up half your entree right away. Then you will only eat half, and have another meal for the next day. Half is probably enough food anyway! Don’t get sucked into the “Clean Your Plate” club if you’re not truly hungry!
4. Have fun. Especially if it’s a special occasion, don’t feel like you can’t enjoy your meal with your friends or family just because you’re watching what you eat!

Hope this is helpful!