Eating Out and Weight Loss

Eating out at a restaurant and weight loss may not seem to fit together, but Bariatric Physicians, medical doctors who specialize in weight loss and in the management of weight related diseases, assure you that you don't have to ban dining out while trying to lose or manage your weight. Below are some helpful tips for dining out.

Restaurant choice

It is best to choose a restaurant you know will have some healthy choices. Steer clear of fast food restaurants, all you can eat buffets, and fried food joints. Mostly, these will tempt you to eat things that you shouldn't. Exceptions to this rule are fast food restaurants that serve salads or items such as grilled chicken sandwiches. Just remember to ask them to hold the dressing and condiments, and be weary of "loaded salads" that boast extra calories such as bacon, cheeses, and other heavy calorie and fat items. Many restaurants also now offer menus with calories listed or have food selections that are already marked healthy and on the lighter side. These are helpful starting points.

Hold the...

If you are creative, often times you can find a lot more on a menu that is healthy and appealing if you can ask the chef to hold the butter, the cheese, or the sauce. To help put the flavor back into a meal without the calories, consider asking for lemon slices or salad vinegar. Fresh lemon squeezed over grilled salmon and steamed vegetables is a great alternative to a heavy cream sauce ladled over your meal. A salad tossed in salad vinegar is a great alternative to one tossed in a high calorie creamy dressing.

Order an appetizer

To keep it light and in small portions, sometimes you are better off only ordering an appetizer or ordering side items only such as soup and salad. Stay away from cream based soups as they will have more fat.

Ask for a take-out box up front

When you are ordering an entrée, ask the server to bring you a take-out box with your meal. When your meal arrives, immediately place half in the take out box to take home for a later meal such as lunch the next day. This will help you eat right sized portions at dinner as well as lunch the following day.

Following a few simple guidelines you can still enjoy dining out with friends and family while sticking to your weight loss program.

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Smart Eating And Weight Loss

The pounds have piled up; the pants are getting too tight. It is high time to start losing off the extra weight. Planning right from the beginning makes it easier to succeed in your weight loss plans.

Keep track of what you eat and the type of exercise you do every single day. Write everything down in your journal. This gets things organized and you will be better motivated to continue on.

Cooking your own meals let you have total control over what to put into your body. No more extra oily, salty or sweet food from cafes and restaurants to tempt you and make you stray from your diet. Get some good cookbooks promoting healthy weight loss recipes, some basic cookware and you are well on your way to healthy cooking. You might be pleasantly surprised at the results.

When shopping for groceries, be sure to check the calories count and list of ingredients listed on the food packages. Do not be misled by advertisements such as natural, sugar-free and non-fried. Look at the fine prints. Every little bit counts towards your weight loss goals.

Eat smaller portions at each meal. Invest in smaller size plates to make sure you are not tempted to eat more. Less food on a bigger plate might give you the impression that you are not eating enough and end up taking more food. Just make sure you are having well-balanced meals, even though smaller portions.

The occasional deviation from your diet is no big deal. Being too strict might lead to stress and this is not good for your weight loss plans. You might get so frustrated and just give up. Stress can also lead to binge eating.

Sticking to the same old food day in and day out can be boring and uninspiring. Try healthy food from around the world right at home. Some of them can be easy to cook in your home kitchen.

Eating your main meals in front of the TV, work table or computer screen is a typical bad habit among some of us. It is difficult to be eating healthily this way and besides it is bad for your digestion. If you must be munching on some food while working, munch on carrot sticks instead.

Poor food choices, unhealthy snacks and too much fast and processed food not only lead to an expanding waistline but also clogged arteries. Taking control of the way you eat can lead to positive weight loss and a healthy body.

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Quick Weight-Loss

I LOST 13 POUNDS IN 5 WEEKS, ALMOST BY ACCIDENT!

From 26 January 2013 to 27 Feb 2013, I dropped a dress size and now fit into a brand new bikini, size: SMALL!

Want to know how I did it?! Let me tell you:

There is a plethora of information out there on how to lose weight quickly, dieting and exercise. I've gone through a whole bunch of tips and tricks and ended up picking the following two, which worked wonders:

1. DIETING - What and how to eat for quick weight-loss

The information I came across (in laymen's terms):

a. Your body is most likely programmed to store carbohydrates (starches) as fat, making you pack on the pounds every time you eat.

b. If you cut out starches for 4 weeks, and stick to proteins and most veggies (not the starchy one's: potatoes, sweet potatoes, carrots, peas, corn), you reset your body's programming.

c. After the 4 weeks, your body will use carbohydrates to build muscle instead, making a lean, mean You!

How I applied it:

a. I had Oats for breakfast (not instant oats, the good old normal oats you need to make on the stove), with honey and cinnamon.

b. For lunch most days I made salad with whatever I could find in the fridge (tomatoes, lettuce, cucumber, feta cheese, an apple, tuna, etc).

c. For dinner I had a protein (chicken or fish mostly, just because I've never been too fond of red meat, but you can have any meat) with steamed mixed veggies. I even had the odd carrot, baby corn or peas with the mixed veggies, but as it was moderate I didn't fuss about it too much.

d. During the day I snacked continuously, not too bothered by counting what I'm having, on different kinds of proteins (eggs - boiled or scrambled, nuts, yogurt, cheese, etc).

e. I cut out soda pops, and fruit juices - which are filled with sugars - and cut down on coffee and tea. I mostly stuck to good old H2O - water!

f. One day a week I carbo-loaded. I had pasta, or potatoes, or bread, or aaaaanything else I felt like. This was in order to fool my body into thinking there is ample supply of starches, otherwise it thinks it has to go into storage mode to keep me from dying of hunger.

2. EXERCISE - How to make the MOST of your training time for quick weight-loss

The information I came across (in laymen's terms):

a. Training in the right heart rate zone has a huge effect on your goal for exercising.

b. If you train in the zone of between 60% and 75% of your maximum heart rate, your body goes to stored fat (the one's packed around your thighs and stomach!) and uses this for fuel.

c. If you train a bit harder and work up a proper sweat, your body needs more fuel, faster, and will go get it from what's available in your blood stream (all the carbohydrates you ate in the preceding 48 hours will be readily available there).

d. Thus, what you ate in the past two days will not be stored and won't add to your bulges, but the bulges you already have will mostly likely stay the same.

How I applied it:

a. I cycled (in the gym) at the desired heart rate (60% - 75% of my max) whenever I could. Sometimes once a week, other times I managed 3 times a week.

b. Having to stay in this training zone felt like I was sitting on my sofa having a relaxing time - which feels silly in the gym where people walk around and look at you with strange facial expressions! I'm sure they thought I was wasting my time! I ended up following Facebook or Twitter on my mobile while cycling, just so that I didn't have to see them looking at me!

c. But 5 weeks down the road I'm smiling and they're still sweating and struggling.

How to calculate your heart rate zones

a. Take 220, and subtract your age (in my case 220 - 33 = 187). This is 100%, your maximum heart rate!

b. Now, take this number, and multiply it by 60% and then by 75% (in my case,112 and 140). This is the most optimum training zone for quick weight-loss! Easy peasy!

NOTE: DON'T GO OVER YOUR MAXIMUM HEART RATE, THIS CAUSES DAMAGE TO YOUR HEART MUSCLES!

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