Category: Healthy Eating in Restaurants

How to Lose Weight Without Feeling Deprived Or Hungry

Woman is Hungry Dieting

My friend wants to lose weight, so we were discussing weight loss the other day. She loves to cook and has a very healthy diet.  My friend believes it’s all about portion control.

Hang on! Here’s a trick you can use that goes way beyond portion control!

She’s right that reducing portion sizes can spur initial weight loss for many people. Or, at the very least stop the weight gain! However, after 20 plus years of helping people lose weight, I’ve learned that there’s more to it than portion control. For long term weight loss and management, you want to pay attention to portion sizes AND the calories in your food choices!

When you hear low calorie, you often think you have to give up on flavor or the foods that you really enjoy. Unless you frequent fast food chains on a daily basis, that is simply not true. The trick to losing weight without feeling deprived is substituting low-cal recipes for the original recipe.

Here are six yummy recipes you can convert to be lower in calories:

1) Buffalo Wings — 52 calories each. You have to eat a lot of wings to get full (maybe 10, so that would be 520 calories)! Buffalo Chicken Thighs from Cooking Light Magazine — 318 calories per two thighs.

2) Traditional recipe of Sesame Beef Stir-fry — 563 calories per serving. That doesn’t include the rice! Sesame Beef Stir-fry from Cooking Light Magazine — 230 calories per serving.

3) One plate at an Indian Buffet — 900 calories. Indian Spiced Chicken and Rice from Fitness Magazine — 376 calories per serving.

4) Homemade Macaroni & Cheese is a whopping 858 calories per serving! For some that’s half of their daily calories! Creamy Light Macaroni Cheese from Cooking Light Magazine — 390 calories per serving.

5) Traditional Pork Tacos — 419 calories per two tacos. Chipotle Pork Tacos from Cooking Light magazine — 299 calories per two tacos.

6) One battered large piece of cod — 556 calories. Never mind the fries! Crisp Crusted Fish Fillets via cooking light magazine — 291 calories per Serving. [minor changes to this section for consistency in formatting]

In most of these examples the caloric difference is major! Over time these extra calories add up for either weight loss or weight gain!

Wouldn’t you like a little dessert and still maintain your weight?

Maybe you are happy with your weight and just want to maintain. If that’s you, congratulations! Choosing the lower calorie meal allows you extras like dessert or a glass of wine without gaining a pound. If weight loss is your goal, the lower calorie meals will allow you wiggle room to splurge a little without sabotaging your efforts!

If you eat out often, try making the low cal version of your favorite dishes and bring the leftovers for lunch. By replacing traditional restaurant dishes with the lighter versions you are cutting down on the calories. Plus you will save time and money!

When eating out becomes less of the norm and more of a treat you are more likely to lose weight.

Can’t avoid eating out often? Here are some tips: 

  • Subscribe to a free calorie tracker like loseit and learn how many calories are in the typical restaurant meals you eat.
  • Look for the lower calorie meals on the menu and order them!
  • Choose fruit for snacks.
  • Substitute high calorie drinks with lighter fare (a glass of wine has less calories than a traditional margarita).
  • Save splurging for the weekly dinner with your spouse, friends, family, etc.

For more tips on how to eat out and still lose weight, go to my most recent article on this subject.  Here’s the link.

It is totally possible to lose weight without feeling deprived or hungry! Moderation in the Webster’s Dictionary is defined as “to lessen the intensity of.” Choosing lower calorie versions of your favorite meals and correct portion sizes fits this definition!

What secrets can you share that have helped you lower your daily calories? Is there anything specifically you would like to ask me? I love to hear from you! Please comment below!

Blessings!

Jennifer

Tips for Your Summer Weight Loss Plan

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Summer has arrived! This means vacations and lots of outdoor festivities!

Summer is also the easiest time of year to lose weight. An abundance of daylight, outdoor activities, and fresh fruits and vegetables all contribute to easy weight loss.

But don’t get caught in these traps!

1) The snack trap!  With summer barbecues come lots of chips, dips, & appetizers. Did you know that a serving of chips is usually between 9 and 16 chips; and that a serving of dip is usually two tablespoons? Go ahead and taste, but step away from the table to have a conversation.

Avoid sitting down in front of these yummy temptations! This can lead to mindless eating and lots of unwanted calories.

2)  Use this strategy at vacation buffets. Cruises and hotels offer wonderful buffets. However, when I have a choice between ordering from the menu or the buffet I will usually pick the menu. This helps me avoid overeating.

If the buffet is all you have to choose from, or you really want to try the food, then keep portion sizes in mind. Remember you will be eating lunch and dinner! You may not want to spend all of the calories at breakfast. If breakfast is your favorite meal and you want to splurge, then consider a salad for lunch.

3) Watch for hidden calories!  Summer is the time for blended drinks with lots of fresh fruit. These can be loaded with calories. Treat tropical drinks as a dessert if weight loss is the goal.

The same goes for the whipped drinks at the coffee shop! A Starbucks Frappucino can be anywhere from 290-490 calories!

4)  Don’t let the heat stop you!  Hot weather can cause us to slow down a bit. Your body is telling you to pay attention to the heat.

Exercise outdoors in the early morning or evening when in a hot climate. Or exercise in an air conditioned environment. Many hotels and cruises offer morning classes for this reason.

5) Make sure to hydrate! Watch your water intake even if you are spending the day by the pool. Water wipes the perspiration off of your body, yet your body continues to perspire in the pool. If you get dehydrated, heat stroke can occur.

If you’re not sure how to tell when you are dehydrated, you can refer to one of my recent articles on How Water Helps You Lose Weight.

Play a little for weight loss!

Think about outdoor activities that you and your family enjoy. Then, incorporate physical activity into your summer plans.

For example, I love to sit on the beach all day long! It’s so peaceful and I leave totally restored. To counter the sitting, we go for a walk and play in the surf with our dogs. Carrying all of the gear down to the beach is a pretty good warm-up!

There are so many ways to burn calories while having fun! Try Frisbee, Flag Football, swimming, boating, and body surfing. It doesn’t have to be formal. If it seems like a chore, pick something else!

Most of all have fun!  Make sure you rest, play, laugh, and relax!

What’s your favorite summer activity? I’d love to hear what you have to share!

Blessings to you and yours!

Jennifer

Eat Out AND Still Lose Weight!

In my last article  How Meal Planning Helps You Lose Weight, I mentioned that the average American eats out four to five times per week. This habit can sabotage your weight loss efforts. Even worse, it can cause you to gain weight! 

But what if you’re unable to change that?

I realize that you may be someone who travels a lot, goes out for business, would rather not cook, or you simply enjoy going out to eat.

It IS possible to eat out and lose weight if you follow some simple guidelines. Here are four effective strategies.

1) Business is Business.  When eating out to conduct business of any type keep it low-calorie. Unless it is a major celebration, this is not the time to splurge!

Make sure it’s a balanced meal. Pick grilled meats, simple salads, steamed or raw vegetables, and whole grains whenever possible. Avoid skipping carbs entirely or you will be hungry later.  For tips on portion sizes click here.

Portion sizes can be two to three times what you need in some restaurants. Eat slowly and when you begin to feel full, box it up or leave it on your plate.

Before ordering, check the menu for the lighter fare. Many restaurants are including nutrition facts on their menus now. Substitutions are becoming more popular. For example, we’re seeing options for using whole wheat pasta instead of white.

Foods that are breaded, cheesy, fried, or have cream sauces should be avoided when possible. They are packed with calories!

Skip dessert when eating out for business. Focus on the business and keep the food secondary.

Pack your suitcase.  When I travel for business I bring packets of oatmeal, nuts, and dried fruit with me. It’s an easy meal you can make in your hotel room for breakfast. Pick up a yoghurt at the coffee shop if you want a little extra protein.

Bring snacks that are single servings. You can find single serving packages of nuts, and many hotels have complimentary fruit.

If you’re driving to your hotel it’s even easier. Bring a small bag of groceries to keep in your room!

2)  Fast Food. I usually avoid fast food. However, sometimes the occasion comes up and I find myself in a fast food restaurant. Fortunately, there are much healthier fast food restaurants to choose from these days.

If you find yourself in this situation, I would much rather you pick the healthiest, low calorie choice you can find, than starve yourself.  That is worse for you in the long run.

Here is a great list of sandwiches to skip courtesy of WebMD. They have included the better choices as well!

3)  Pick and choose!  If you are a social butterfly and go out for fun multiple times per week, start paying close attention to how you order. Use the same principles listed above for business. Then, pick one night per week to splurge.

Get to know your menus at your favorite places. Start entering the calories for your normal choices into a calorie tracker. This will help you decide what you want to order before you get to the restaurant.

Split dishes with fellow diners. This allows you to taste more food without over doing it.

4)  Exercise! If you are someone who eats out often you will have a better chance of losing weight and maintaining it if you exercise daily.

Try these options:

  • Walk to the restaurant
  • Hit the hotel gym for 30 minutes
  • Sneak in time at the office gym at lunch or after work
  • Walk at lunch
  • Walk in the evenings
  • Do early morning work outs

I hope these tips are helpful. It is possible to lose weight when eating out often. However, you do need to pay extra attention to what you eat, and make an effort to burn the extra calories.

Tell me about your favorite restaurant meal or calorie reducing tips while eating out! I love to hear from you! 

Blessings!

Jennifer