In a perfect world, family and friends would do nothing but encourage you on how to lose weight. In reality, it’s not always like that. You may have had a friend tell you, “just one more drink won’t hurt” or a partner say, “forget the gym tonight, let’s go out for dinner” or a parent who urges you to have another slice of their homemade cake. It’s probably well-meaning. But that doesn’t help when it comes to sticking to your daily calorie allowance. This article reveals how you can resist peer group pressure in your weight loss plan and also control your calorie intake when eating out with relatives.
Here are seven ways to resist peer pressure:
- Get home support. Tell your family how much you value their support. The more involved they feel, the more sensitive they’re likely to be.
- Ask those around you not to offer you your favourite treats so you don’t give in to temptation.
- Plan evenings out in advance to adjust your calorie intake during the day so you don’t go over your daily allowance.
- Avoid “rounds” at the pub. They can force you to keep up with your friends’ drinking. Sit them out and buy your own drinks.
- If you’re eating out, decide beforehand what you’ll eat. Many restaurants display menus online.
- Learn to say no. It’s not unfriendly to refuse unwanted food or drink offered by loved ones. Be polite but firm.
- Celebrate your success. When you hit a target, let everyone know so they see how much it means to you.
How to Control Your Calorie Intake When Dinning With Friends
Going out for a meal? Don’t panic. I have got you covered. These tips will help you enjoy the occasion without breaking the calorie bank.
See Frequently Asked Questions and Answers On Nutrition and Weight Loss
Read the menu online
If you know which restaurant you’re going to, look up their menu online to work out the lower-calorie options and figure out your expected calorie intake. Planning ahead like this will help you make better choices and avoid temptation.
Don’t skip a meal
Don’t ever skip breakfast or lunch to build calorie credits for your evening out. Stick to your daily meal routine to keep your appetite under control throughout the day. If you go over your calorie allowance, don’t worry: simply reduce your calorie intake the following days.
Read: Some Anti- Weight Loss Thoughts and How to Overcome Them
Stick to one course
It’s perfectly acceptable to have just a main course. And don’t feel the need to finish your plate. Try to stop eating before you feel overly full. If you can’t resist having a starter or a dessert, find someone to share it with.
Downsize your portions
To avoid eating too much, order a starter and a side dish as your main course instead of one of the larger mains on the menu.
Avoid food that is deep or shallow fried, battered, pan-fried, marked as ‘crispy’ or with pastry. These are high in fat. Instead, look out for grilled, roasted, poached, steamed or baked dishes.
Opt for tomato
Avoid cheese, cream or butter-based sauces, which are high in fat and pack a calorie punch. Instead, go for tomato or other vegetable-based sauces.
Beware of high-calorie salads
Watch out for high-calorie toppings such as croutons, cheese, bacon and nuts. Ask for salad dressing on the side and add only as much as you need.
Take your time
Eat slowly, enjoy every mouthful. You’ll feel satisfied before you feel full and have more chance to take part in the conversation and enjoy the atmosphere.
Go for healthier options such as fruit based desserts, including crumble. If you can’t resist a decadent dessert, share it with a friend.
Don’t drink your calories
Alcohol and sugary soft drinks can be high in calories. Go for water or sugar free drinks.
Read: How to Detect Low and High Calorie Exotic Meals
Other Alternative Ways to Know How Many Calories Present in a Meal
While many menus now list calories, it’s not always possible to work out the calorie content in a restaurant or takeaway meal. These tips may help:
- Choose sauce-free dishes, such as grilled meat, baked fish or tandoori dishes. Some sauces and dressings can push up a dish’s calorie content
- Ask what’s in a dish or how it’s been cooked – the restaurant should be happy to tell you
- If you aren’t sure, ask for a dish to come without a ‘suspect’ item
- Try to keep track of exactly what you eat and the amount so you can estimate up the calories accurately
Some Healthy Side Dishes
Always consume a lot of vegetables. You can add it to your meal or use it as a full meal. Here are some other healthy food that will help to check your weight.
- Mixed leaf salad
Carefully apply all these tips mentioned in this article when ever you are dining out with friends and relative. It will help you maintain your weight loss plan.
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Labels: Health and Nutrition, Weight Watchers