For the average person to maintain their weight their daily calorie consumption should be in the range of 2,000 calories (give or take depending on height, weight, muscle mass, etc). While some people find it incredibly easy to stay within their calorie count some find it takes a lot of planning and discipline. I personally start every day tracking and planning out my calories to keep myself on track. Eating out always throws a curve ball to "staying on track". It's crazy how many hidden calories are everywhere at restaurants. Even salads at most chains are 800 - 1,000 calories (hello dressings and cooking oils)!
Some easy ways to stay on track when you know you'll be eating out are:
- look at the menu online before you go to the restaurant so you can get a game plan to the healthiest options (and you won't be tempted by what other people at the table will be ordering)
-don't be afraid to ask for modifications of dishes (hold the cheese- double on the veggies, etc)
-always ask for dressing on the side
-turn away the bread bowl
-for restaurants that serve huge portions ask for half of your meal to be brought out in a to go box and half on a plate. It's easy to tell yourself when a massive serving comes out that you're only going to eat half of it but when you're having conversations with friends it's easy to get distracted and eat more than you had intended
-and as always before every meal eaten at home or out drink a tall glass of water before you eat the meal!
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