Is Eating Out Getting You Fatter?

If you have to eat out often, but don't want to keep gaining body fat because of it, today’s newsletter is for you.

Try 1 or more of these tips consistently and excess weight will start to disappear.

Skip Sauces, Oils, & Salt.

The vast majority of food you'll find outside of your house is over-salted, over-sauced, and/or laden with far too much butter or oil.

Remove these and you could potentially be reducing your daily caloric intake by several hundred calories.

Ask for sauce on the side. Try baked, grilled, or steamed options. Get oil & vinegar instead of extra-fatty/sugary dressings. Tell your server 'low or no' salt.

Go Light At Night.

It's generally best to eat your 'denser' foods during the day.

Thus, if you're in a social or work situation which calls for late meals, and you don't want to fast, you'll likely feel much better when ordering salads and less-calorie dense options late at night.

Have the roasted chicken, steak, and potatoes at lunch.

Have A Pre-Meal.

I don't like the feeling of arriving at a restaurant or party ravenously hungry.

This leads to over-eating and poor decision making.

So I will often eat a small meal or a few snacks an hour or two before I go out.

Take The Morning Off.

I don't 'prescribe' fasting as a general rule but I do endorse it in situations that make sense.

If you know you have to (or want to) eat a lot late, it may be best not to also eat a lot (or anything) early.

Hydrate

I've written many posts about this.

Being adequately hydrated goes hand-in-hand with everything above, and of course, the fact that you might want to drink alcohol while out as well.

If you go out to eat and haven't had any water all day that doesn't end optimally.

🧘‍♂️ Parting Zen: 

“Practice these things 80% of the time. Let the other 20% be fun.”

Coach Matt

PS: Here are some other newsletters I recommend:

PPS: My common-sense disclaimer …

The advice I offer is not medical advice. If you have any medical issues, please consult your doctor first. The advice I offer should be personalized to your needs. I can help you make those personalizations or refer you out. Reply to this email if you need help.