weight loss programs16-eat out and lose weight
More and more Americans try to find good and healthy weight loss programs for their heavy body.most people say it is hard to do ,but it really not hard ,the research show that one very important key to cost weight problem is not eating properly when you eat out,here are several tips for you to follow when you eat out.
1. Don’t be fell shy to ask for the ” kid’s-sized portions or senior citizen” special . Most restaurants will accommodate you -and of course you will pay less money
2. Many restaurants offer a vegetarian selection, so if you don’t see it on the menu ,just ask the waiter.If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables.
3. Order first. That way you’re much less likely to be influenced by the choices of your companions.
4. If you know the menu from the restaurant you’re going to, plan what you’re going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.
5. If you’re not sure how something is prepared, don’t be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a “fat free” option.
6. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.
7. Drink at least one full-glass of water or iced tea before eating your meal. This helps your digestive process, and, because you’ll feel full sooner, you will eat less.
8. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.
9. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with.
10. If you’re having a full meal, split the appetizer and desert with your companion.
11. Choose breadsticks over bread, or if you eat bread, don’t add butter. Stay away from muffins and croissants, and choose whole grain over white.
12. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you’ll cut down on calories at the same time!
13. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.
14. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you’re with. When you eat slowly, you give your body’s internal clock the time it needs to know when you’ve had enough. When you’re full, stop eating. Ask your server to remove your plate so you’re not tempted to keep eating while you wait for your companion to finish.
15. Order salad dressings and sauces “on the side.” This gives you more control of how much to use. Another tip for salad dressing — rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You’ll get the same amount of flavor, without all the added calories!
16. If you’re craving something sweet, and don’t want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing — dip your fork into it first, then your dessert.
17. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.
18. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).
19. Stay away from “all you can eat” buffets and salad bars. It’s too easy to lose track of the amount of food you’re eating, even when it’s salads. If that’s your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.
20. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a “spicy” flavor to potatoes.
21. Have your soup first. It will help to fill you up, and most soups have fewer calories.
22. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You’ll burn calories and get your exercise at the same time!
23. share your dessert with your companion. You’ll still feel like you got to be indulgent, and you’ll only have to exercise half as long to burn off the extra calories!
24. If the dinner you were served is large, only eat half of it. Take the left home. Not only will you enjoy two times for the price of one, and you will cut the calories in half maybe less then half,for you body activity will cost energy.
25. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won’t miss the mayo!
This is the tips when you eat out you need to consider about it. Consitantly pay attention to it and make it into a habit,this will help you to maintain a good health and good for any weight loss programs.