Social events & fat loss – you can do both
It is important to remember that having a fat loss goal doesn’t mean that you have to put life on hold. In fact, the total opposite is true. A fat loss goal, and the way that you work towards this goal should fit nicely into your life.
A diet should not dictate your life, it should flow along with it.
The best way, (in my opinion) when working on your health, fitness and wellbeing, is to include all aspects in equal measures. This is why (I believe), that social events, such as weekends away, or meals out with friends are some of the fundamentals for mental wellbeing.
They are essential for stress relief, for maintaining social connections and, well, for having fun!
Weekends away
If you have a weekend trip planned and you are worried about ruining all of your progress – cue – several high calorie meals, copious amounts of booze and hungover McDonald’s.
First of all, STOP.
This internal narrative even before the event will make it much more likely to happen, as this is what you are telling yourself is going to happen.
Approach these events in a sensible way. Tell yourself this is what you are going to do.
Consider the weekend (and your food and drink intake) as a whole.
I hear you! But, what does this mean you ask?
Let’s break this down. The standard weekend away will consist of about 7 meals. Let’s say, 2 of these meals you have whatever you feel like.
The rest of them, you approach in a sensible way and follow some basic principles.
- Make a lean protein source the base of the meal, for example, chicken, fish, pork, or veggie alternative, such as Tofu.
- Ensure that each meal has at least 2 portions or fruit or veg.
- Consider how the meal is cooked. For example, switch a greasy fry up for poached eggs on wholemeal toast.
- If you are going for an all-out lunch, then think about having a super light breakfast or holding off for lunch.
- Consider lower calorie swaps, for example high calorie cheesy pasta and garlic bread, swap for a tomato based pasta sauce with chicken, or a calorie dense chicken caesar salad, consider swapping for a balsamic dressing instead.
Restaurants
Food is joy, it is a celebration and we are privileged enough to be able to consume food for pleasure. We don’t want to take the fun out of eating out, or make it feel like something you have to approach like a military operation, but some of these tips might help you to make more informed choices.
Plan ahead
It can be helpful for some to have a little check of a menu before you go to a restaurant. It can take off some of the pressure when trying to decide what to have when you are seated with company at the table.
Consider cutting back some of your calories earlier in the day. This could look like a light lunch, or a bigger brunch. However, be mindful not to attend an event completely starving.
This will make over eating much more likely. This can be avoided by having a high protein snack a couple of hours before and making sure you are hydrated.
Practice mindful eating
Slow down and savour the meal. It can be easy to get caught up in the atmosphere of a social setting, but consider eating slowly. Really focus on the meal, the tastes, the flavours and the textures. This gives our brain time to receive fullness cues and avoid the old “opening our trouser button saga” as a result of eating too much.
Beware of hidden calories
Things to be mindful of are really high calorie sauces, butters and condiments. Fried foods and oil laden dishes will all be really calorie dense. Maybe, considering a lower calorie alternative could be a good substitute.
Don’t be afraid to ask
You are paying for the meal, don’t ever be afraid to ask the server how something is cooked, or if you can have something slightly off the menu. For example swapping for a lower calorie dressing or sauce, or boiled rice, instead of fried.
Alcohol
Alcohol has no nutritional value, yet drinks are often very calorie dense. A basic, ballpark figure; 5 drinks could add up to 600 kcals + (depending on your tipple of choice).
Clear spirits and diet mixers, and lower % wine are slightly lower calorie options. However, my top piece of advice would be to really practice moderation with alcohol.
Alcohol is not only calorie-dense, but it lowers our inhibitions and, when consumed to excess, can lead us to make poorer choices (in more ways than one!)
One idea for approaching alcohol on a night out could be to have either 2 courses and 0 alcohol, or 1 course + alcohol (in moderation).
Learn that saying No is ok
Successful and long term fat loss will mean changing certain habits that have developed over time. Ultimately, there will be an element of having to adapt and learn new behaviours.
In this phase of learning, you will probably have to practice some self control and become ok with saying no to certain things. There is nothing wrong with this. You are not a party pooper for wishing to make progress with your goals. If someone in your circle makes you feel this way, I would consider limiting the time you spend with them (now or ever!).
Tips to remember
- One or two meals out won’t do your progress any harm. An entire weekend blow out again and again probably will.
- Practice being sensible and practice self control.
- Alcohol – in moderation.
- If your goal is important to you, learn to get comfortable with saying no.
I specialise in helping people FINALLY find balance with fitness, nutrition and lifestyle.
I am an online fitness coach and I would love to have you join my team!
For more information drop me an email contact@lmtfitness.com
