- What's up? It's your girl, FrumpyFit.
If you don't know who I am, I'm an online weight loss coach
who's dedicated to calling out all the BS in the fitness industry
and providing you with accurate fitness, nutrition, and weight loss information.
Today we are talking about all my tips
for being successful with weight loss
but also still getting to eat out.
And these tips are basically, some of them, are to avoid
certain mistakes that I see a lot of people making
when it comes to eating out, and so I guess also
this is like top mistakes that people make
while they're eating out and trying to lose weight.
But before we jump straight into that content,
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All right, so the first thing that I need to talk about
is something that I see so many people do.
I used to do this, I thought it made sense.
Was saving your calories for that day,
or even the day before, knowing that you're gonna eat out
and have a higher calorie meal.
That's just how it goes, when you eat out,
typically that's gonna be a higher calorie meal
than if you would eat something at home.
But what happens when you save your calories
for that meal is that you just get
more and more hungry throughout the day
and then by the time you get to the restaurant to eat,
you're way more likely to eat more
than you would have if you had been feeding yourself
adequately throughout the rest of that day or the day before.
This tip can also apply to things like holiday dinners,
situations that involves lots of food historically.
Don't ever save your calories by not feeding yourself
well enough earlier on in the day or around that upcoming meal.
I can think back to days where I accidentally couldn't eat,
like I have a super busy day, I'm out all day long
and I wasn't able to eat on my normal eating schedule
or feed myself when I was hungry,
and I just, I literally can think of it right now,
it's like that intense hangry feeling of like,
"Now I need to eat this very long list of things
before I'm gonna be satisfied,"
and then I'm always just like, "I feel horrible after this."
It's hard for you to be in touch with your hunger singnals
when you're ignoring them so profusely.
And this brings me to my next tip which is to honor your hunger.
Now I know, this is a very hard one.
It takes a while to figrue out, but the thing that happens
with eating out at restaurants because it's usually something special
or something tha you don't do frequently,
is that we typically feel like we need to take advantage
of that opportunity, that's the problem with cheat days,
or cheat meals as well, is like we built up all this stuff,
this anticipation, and we feel like we need to take advantage of it.
Or, like in my situation, coming from a place
of not just having all this money to spend.
It feels like you wanna get your money's worth as well,
and so you feel obligated to eat
everything that comes at the restaurant.
And restaurant portion sizes are freakin' huge.
So big, it's not a normal portion size.
And so honoring your hunger is going to be extremely important.
This takes a lot of practice, it's not easy.
But eating slowly, engaging, it's probably a social setting,
engaging in the social setting, and just checking in
with yourself regularly, like, "Should I keep eating?
Am I full? Am I no longer enjoying this meal
and just feeling like I'm forcing myself to finish the rest of this."
I have practiced this a lot, and I'm really good at it now,
but again, it takes practice.
So just check in with yourself frequently.
"Am I still enjoying this?"
Or, "Am I eating this out of obligation?"
That can kinda be a good first step,
and then you can refine discovering your hunger signals
a little bit better, or fullness cues a little bit better.
But again, that comes to the problem of like,
if I don't eat all of it, I don't wanna waste it.
Whether it's a money thing, whether you just
don't wanna be wasteful of that food
that was prepared, or whatever else.
I know that the sentiment when it comes to eating out
especially if it's a special thing, a cheat meal,
or anything else like that, we think like, "This is the moment for me
to have this food that I'm not typically allowed to have,"
Or however you wanna phrase that, and what you end up doing
is convincing yourself that having that food again the next day
as left overs is a bad thing because now you're having it
two times instead of just one, but here's the thing,
I would rather you honor your hunger and fullness signals,
practice that because that's gonna serve you
incredibly well on your weight loss journey,
regardless if it's at restaurants or in social settings,
or just you by yourself in your house,
but it's really not a bad thing to eat that again tomorrow as left overs.
Especially if it's a normal portion size.
To me, I view taking leftovers as a win-win
'cause I don't gotta cook tomorrow,
and I get to have this really delicious food over again.
That's actually one of my favorite things about eating out
is that I get basically two meals out of it
because if I'm listening to my hunger and fullness cues,
I'm not gonna eat the whole thing,
and I'm not that great of a cook,
and I'm a little bit lazy so not having to cook the next day
for one of my meals is like the best thing ever.
So if you view eating out as this really special thing
that you shouldn't be doing often, let go of that,
and just take the left overs if you're able to.
It's okay to eat whatever it is you're eating
two days in a row, I promise.
And like I mentioned, it's actually better
than forcing yourself to eat all of that food in one sitting.
And my next point kinda goes along with the first one a little bit,
is don't make up for it the next day.
This goes for anything.
If you messed up in any capacity,
you do not need to make up for it.
Just get back on track with what you were doing before,
your normal plan, it's not the end of the world
and it's not something that you need to make up for
because guess what?
If you make up for it the next day, you're eating less.
You're gonna be more hungry than you normally are.
You're more likely going to have cravings
or you're gonna get so hungry that you're gonna give in
and eat more than you would have in the first place.
And even if that doesn't happen, you're not setting up
a very healthy relationship with food if you think,
"Oh, because I had this extra food,
now I have to eat less tomorrow."
I mean, some people are gonna be okay
with that kinda vibe, but a lot of us,
that just sets up these beliefs that if I have that food
at the restaurant, I'm not allowed to eat as much tomorrow,
which means that you have to deserve to eat, which is icky.
Also, I need to flag, I'm gonna link it in the description
and I'll put the thumbnail here,
but Jeff Nippard, who is incredible.
If you're interested in getting a little bit more deep
about fitness and nutrition, he talked about what happens
when you have a 10,000 calorie day, right?
That was a huge trend back in the day
where YouTubers would try to eat 10,000 calories
in a single day, like 24 hour period.
So he did it, but he also went so far as to do
a ton of amazing research on the topic
to find out what happens to all those extra calories.
And guess what? Most of it is not stored as fat.
Your body is a very intelligent machine
and if you have excess calories, like more than normal,
a lot of times your energy expenditure
is gonna increase to match that.
You might feel energetic the next day,
you're more likely to move around.
Go watch his video, it's a little complex, don't wanna get into it.
But in the same way that it's just not a good idea
to make up for it, you don't even need to.
Relax. It's fine.
Now for this next section, I'm gonna get more specific
of actually how to eat fewer calories at a restaurant,
but I need to qualify this saying that,
not everbody needs to do this.
So I'm gonna put a Tweet here from Jordan Syatt.
It's my favorite Tweet of all time.
I could literally talk about this Tweet for hours, okay?
But I can do that another time,
let's just breifly summarize this, okay?
So he says, "Saying yes to pizza
and saying no to pizza could be progress
for two different people."
If you have not a good relationship with food
and saying yes to pizza and not stressing out
about the calories, that could be progress for you.
Or, if that's not your situation, saying no to the pizza
and sticking to your calorie goals might be progress for you.
It totally depends, I'm not gonna tell you
which person you need to be.
I think you need to take a step back,
think about it, think about which person you are,
because if you don't have a good relationship with food,
there's a good chance that you would benefit from
being the person who says yes to the pizza without stressing out.
Again, over eating on calories for one day,
not the end of the world in the slightest bit.
So, if you are the person who saying yes to the pizza
would be progress, go out to the restaurant
and don't worry about calories,
don't worry about it, don't stress about it.
The other tips might be helpful for you,
but these next tips about how to eat fewer calories at a restaurant,
probably not something that's gonna be very helpful for you right now,
but if you are one of the people that saying no to the pizza
would be progress for, these next tips are for you.
So the first one is to avoid excess calories from beverages.
Soda, alcoholic beverages, milkshakes,
I don't know what kinda restaurant you're at.
It's very easy to over-consume calories when you're drinking them.
At restaurants, almost always I'm just drinking water
or if I feel like I need a soda, I'll have a diet soda
if they have an option that I would like.
If I'm ordering an alcoholic beverage and I'm tryin' to watch my calories,
I'll do something like a vodka and soda water
because the only calories in that is gonna be the vodka.
Those are just some examples of how to keep calories to a minimum.
So I'm not saying don't have any calories from beverages,
but be smart about it, know why you're having that beverage,
how important having that beverage is, and how it fits into your goals.
My second tip for eating fewer calories at restaurants
is ask for sauces on the side.
Any kinda sauce, anything that's added, try to put it on the side.
This is true for salads, if you're having some sort of meat
or other dish that has a lot of sauce.
It might be a little weird if you're having spaghetti or pasta of some kind
to ask for the sauce on the side, but when you ask for the sauce
on the side, or even just ask for light dressing or light sauce,
you are potentially cutting out lots of calories.
Cesar salad with dressing for example,
I always ask for the dressing on the side because some restaurants
also put just way to much dressing, like it's not even enjoyable
at that point, so it's not even about the calories,
it's just about me being able to enjoy my salad.
Third tip for eating fewer calories at restaurants
is making sure that you are eating a balanced meal.
So make sure that there is protein and fiber especially in your meal.
So for example, I love pizza.
Pizza is one of my favorite things.
I literally have a human adult sized onesie
that looks like a pizza.
So whenever I order pizza, I will typically also order a salad.
If we're at home and I have things to make a salad, I'll make a salad.
Also, sometimes I'll order wings if I'm feelin' like it.
Or get chicken on the salad so that way we've got
a little bit of fiber involved, we've got some protein, and it's not just the pizza.
And when I do that, I'm way less likely
to eat a large number of slices of pizza
because it's just a part of this meal that's very balanced
and I'm getting things like fiber and protein
that are more satisfying than just plain carbs and fat.
So if you can, order a salad, ask for extra protein maybe,
that's something I do as well, I'll ask for double protein on a salad.
If you're choosing sides at a restaurant,
pick sides that are gonna have fiber or extra protein.
It's just an easy way to feel more full from your meal quicker.
And that's true for any meal or snack that you have.
We mention that all the time on this channel
of how to make sure that you're just not hungry
when you're in a calorie deficit.
And this last tip is for those of you who might be tracking your calories.
All of this stuff that I already mentioned
is gonna work for you if you're not tracking.
If you are tracking your calories, it could be very tricky
to track at restaurants and so just as a brief quick rule of thumb,
don't take it too seriously.
If you can't find the restaurant or the specific dish
in your tracker app, I used MyFitnessPal always,
it doesn't have to be perfect.
So I was workin' with a client one time
who ate out at a small restaurant and she just told me
the types of foods that she was eating
and we found dishes at restaurants
that were similar to that dish and we logged that.
And typically, like in MyFitnessPal for example,
you're gonna type in the dish, let's use coleslaw for example
because that's what my client had eaten and we were tryin' to log it,
so coleslaw, we just type in coleslaw and what's gonna happen
is you're going to see a list of coleslaw logs or entries
that have the calories next to it.
You're probably gonna notice there's a range,
there might be some outliers on either side,
but you're gonna see a pretty consistent calorie range.
I would pick something in the middle or slightly higher
if it's very important for you to stick to your goals,
it's always good to kinda overestimate at restaurants
because all they care about is the taste, not saving calories,
so they're gonna just load it up in whatever way
is gonna make it taste the best, which typically is gonna
add on calories, we're talking about butter, oil, things like that.
And you're good to go.
I've done this at restaurants before when I needed
to be really serious about tracking like when I was prepping
for body building competitions.
Is it gonna perfectly accurate? Absolutely not,
but the nature of calorie tracking
is that it's not going to be perfectly accurate.
When you calculate your calories, which I have a video on,
it's not gonna be perfectly accurate when you're logging all your food.
It's literally impossible to be perfectly accurate
and the same goes for eating out at restaurants,
so the purpose of calorie tracking overall
is to not have the numbers exact,
it's to give you some awareness of what you're eating,
have some goals to hit, and establish a baseline that you can use
to evaluate your progress and then make decisions
on what next steps you need to make if you're not getting progress.
I feel like I should make a whole calorie tracking video
to explain this in more depth.
But anyway, those are all my tips for eating out
and trying to stick to your weight loss goals.
I hope they were helpful, let me know down below
if you have any questions or any tips
that you like to use that I didn't mention.
Don't forget to like, comment, and subscribe here.
You can also follow me on TikTok and on Instagram,
and I will see you guys in the next video.
Bye!