1. Eat A Small Fat Loss Snack Before Eating Out
Some great fat loss snacks include:
- Tuna mixed with cottage cheese
- Carrot sticks with humus
This is so you don't over indulge at the restaurant, and it will help HOWEVER, the best way to truly conquer this is by mastering self discipline. Another method of self discipline that will help is by stopping eating when you are full; it will be hard at first (especially if your at a nice restaurant) but as with everything, you will get better with practice.
2. Pick Food That Is Comprised Of The 3 Fat Loss Food Groups
The three fat loss food groups are:
- Protein: Eggs, Chicken (breast or thigh) Beef, Fish, Pork, Lamb
- Legumes: Black Beans, Lentils, Red Beans, Soya Beans, Borlotti Beans
- Vegetables: Mixed Vegetables, Peas, Broccoli, Green Beans etc. Any vegetables are allowed
If you pick food at the restaurant that includes protein, vegetables and legumes then you can't go wrong! These foods make your brain release fat BURNING hormones so no matter how much you eat you won't put on any fat. Also don't be shy to request anything, for example “can I have a side salad instead of chips” or “In my burger take away the cheese and mayo, add extra lettuce and tomato.”
3. Eat Slowly
It takes twenty minutes for your brain to realise you're full, this means if you eat fast you are likely to over eat by about twenty minutes; if you eat slow on the other hand, your brain will register you are full a lot earlier and you will end up consuming less calories as a result.
4. Drink More Water
When you are mildly dehydrated the brain sends out hunger signals, I recommend drinking a pint of water before you leave for the restaurant (you will get full faster) or next time you are hungry. If you get into the habit of reaching for a glass of water before you reach for the cookie jar your on to a winner!
5. Load Up On Vegetables
Vegetables have a very low effect on blood sugar level and have very low calories. By loading up on vegetables you can kill two birds with one stone as you are adding more of one of the fat loss food groups to your meal.