Eating out, part 2

These are more notes from my weight loss class. Any misinformation is the fault of the note taker and I don’t know how to spell certain words.

If you know you’re going to eat out then modify your other meals smaller so don’t overshoot calorie goal.
Maybe do more activates if eating out.
You can select your order and chose a better choice.
Eat out less often: set a goal of frequency
Reduce portion size.
Drink water before you eat out to fill the belly.
Put in drink flavoring into drink but do it at a reduced quantity.
Flavored water with 0 calorie is fine.
If eat out and get 600 or less some feel good. It will be gaged on what you’ve already eaten.
We don’t want more than a third of our calories from coming from one meal.
Don’t skip meals to have calorie available for the meal. You’ll be hungry and it’s hard to not overeat because you’re hungry.
Take calories and divide by a third.
The higher fat the heightened calorie.
20-30% of daily calories come from fat.
Choosing an appetizer is often more calories and sometimes the specially made salad can be higher calories.
Instead of getting 3 courses just chose one of the 3 courses.
Fat-free dressing may be available.
Some restaurants may offer min deserts or to split the dessert.
Try to plan ahead if you know where you are going.
if you go to the same places frequently then you can plot out what to each and each time you go there you’ve already know what you can eat.
Website: halfydiningfinder.It’s run by dietitians. Will give what eating establishments offer healthy choices. Gives distance and price. And how many healthy items there are at that location.
As you choose food, see what sites that you really like and chose those and resists items -that you don’t like as much.
Maybe use a smaller plate.
Holiday season the average American gains .8 pounds.
2800 calories eat above your needs.
If you treat the holiday as one day and overeat then you can be ok but the others days keep to your goals.
Stay conscious of your habits.
Enjoy that one day, but get on track immediately the day after.
Make a plan that will help to compensate for your weak areas.
Set yourself to success by planning.