Category: Weight Loss

7 Tips To Eating At Restaurants When Dieting

eating-at-restaurantsWhen I eat out I want it to be special, since I do not eat out often. You might have seen the advice about how to shave calories at restaurants but actually, are you really wanting to pay restaurant prices for undressed salads and steamed vegetables? If not, how then can you solve the dilemma of eating too many calories when you eat out?

Here are 7 simple strategies for getting the calories out of restaurant meals while still being able to order your favorites.

1. Say No To Super Sizing

Stop super sizing and you’ll save money. Better still, order one dinner and ask for an additional plate. Many restaurants will do this for a dollar or two, and it is well worth it. Then share the meal with your friend and you divide the price straight down the middle. An alternative would be to purchase from the “appetizer” menu. Two individuals could order three entrées plus one dessert and it is still a good amount of food!

2. Bypass The Bread And Rolls

Many family restaurants still serve a bread basket with your meal. Unless it is a fresh baked loaf or some truly special bread, simply skip it. When you’re paying good money for a meal you do not need to fill up on ordinary bread. Just ask for it to be taken away if you can’t resist, but honestly, you are an adult, you can resist, if you want to. Try it, just once and see if you don’t walk out of that restaurant feeling strangely powerful.

In case you can’t skip the rolls skip the butter. That’s right. Eat it simple. Whole grain bread is tasty all by itself.

3. Don’t Purchase Drinks

Soft drinks are a huge cash cow for eateries. For pennies they sell you a squirt of syrup and carbonated water and act like they’re doing you a huge favor by only charging you $1.29 for a giant 64 ounce pop. Begin saving those dollars. Particularly when you’re ordering “to go”, bypass the beverages. Ask for water if you’re eating there, or at least switch to diet drinks.

4. What’s The Hurry?

Take your time, savor the moment, appreciate the flavors. A large part of learning to eat what really will satisfy you and getting in touch with your hunger signals is learning to understand the subtle signs of hunger.
You won’t know if you’re near satisfaction if you’ve gobbled everything down in five minutes.

Take a morsel of food you want to consume, how many times do you chew it? Once, twice? Make an effort to chew your food well and your body will thank you for it. A very large part of digestion starts in your mouth, not to mention you will get a lot more pleasure should you allow the food tastes to linger.

5. Reduce Visible Skin And Fat

I know, you really love the skin – of course you do, it tastes good, it should, it’s pure fat.

Would you like to get slimmer, or do you need to eat fat? You choose. You need to decide what you want more, the second’s worth of delight of a yummy flavor, or a life of carrying around an extra 40 lbs? I understand this is counter to the low carb crowd’s belief that fat is not bad, carbs are evil, but I have maintained an 80 pound weight loss for 18 years without dieting and I do not eat skin or visible fat.

6. Ask for a Doggie Bag at the Start of Your Meal

When the food is served, promptly piece off some to take home for the next day. Most restaurants in the U.S serve an excessive amount. There isn’t any law that says you need to eat all of it. Do this frequently and shortly you will discover you’re getting a bonus lunch with your meal.

7. Get a copy of Restaurant Confidential by Michael F. Jacobson and Jayne Hurley

Start checking out how many calories you’re really eating. If you carry extra weight and eat out frequently, then that is likely the issue right there. This little book can help you realize why it seems you don’t eat that much yet you can not lose any weight. Hardees lately introduced a fresh burger that clocks in at just under 1200 calories all by itself! Now that’s frightening.

If you truly desire to get a handle on your weight problem, look at where you eat, how much you eat, and what you eat. Try these steps selecting one tip at a time, and see how readily you can take a number of the calories out of restaurant food.

7 Most Common Weight Loss Myths


There are many lies and myths out there when it comes to weight loss. In this article I want to clear away some of the confusion and expose 7 of the most common ones.

So let’s get started…

1. It is genetic that I am overweight and it can’t be changed no matter how hard I try.

Being overweight isn’t genetic. It does not mean that you have to be overweight even if your entire family is. There are success stories all the time of individuals beating their so called “genetics”. Simply watch the TV show “The Biggest Loser” (Google it if you’ve never seen it). It is full of individuals who have overcome their genetics.

Want to know a secret? Your genes do not control your weight… your lifestyle does.

2. I’ll never lose weight because I have an eating disorder.

Most overeating is caused by STRESS. People tend to eat more when they’re nervous, worried, unhappy, depressed, stressed, afraid, etc.

This really is a very common problem facing our society and there is a remedy that is quite simple. Learn strategies to lower your stress levels!

Activities like yoga, pilates, meditation, bubble baths and even regular exercise can all help.

One simple approach to shed weight without actually doing ANYTHING physical or changing your diet, is to simply reduce your stress levels.

When your stress levels are high, your stress hormones sky-rocket which makes you feel hungry. For a lot of people, it can be more difficult to control your portion sizes, to stop emotional eating, and stop binge eating…

And guess what types of foods all of us crave when stressed? Sugary, greasy foods.

3. Fad diets can keep the weight off permanently.

If you want to lose 10 pounds or even 20 pounds, diets like these CAN work for a short amount of time. Over 80% of dieters will gain that weight back in under a year. What is even worse is that you will lose muscle mass too so when the weight comes back, it comes back as FAT. Think about this for one second. These are undoubtedly the most popular diets for rapid weight loss BUT our society gets more overweight as each year passes.

4. I do not have time to fix healthy meals and workout!

The truth is, you WILL have to spend some time on yourself. (You owe it to yourself, your buddies and your family to be the best you possible) Believe it or not, the energy you will get from working out and eating healthier will actually save you time!

5. Sit ups and crunches will help me to lose belly fat.

Want to know the way to lose belly fat? Not the old-fashioned way or with those gimmicky ab machines we’ve all seen on late night TV. Crunches will only build the muscle underneath your abs, pushing the fat out farther making you look even more overweight.

The truth is, you can actually lose belly fat MANY times faster with full body workouts instead of simply targeting your abs.

6. I have to give up my favorite foods and eat like a rabbit.

That’s what we’ve all been trained to think… but some so called “junk” food can give your metabolism a BOOST. What that means to you is that you can actually slim down faster by eating foods that you may think are junk! The trick is to know when to take advantage of them, which you will see in the video below.

7. I’m overweight because my thyroid makes my metabolism slow.

Thyroid issues are common, especially among women. Your thyroid is the primary control center for your metabolism. It releases hormones that control your metabolism. Your metabolism slows to a halt if your thyroid goes haywire and you can kiss rapid fat loss goodbye.

So how do you lose weight with hypothyroidism?

I am here to let you know that the food industry is lying to you. There are lots of declared “safe” food additives out there that actually AREN’T SAFE! These food additives are robbing you of your youth and making you gain weight by sabotaging your body’s natural mechanisms.

Some food additives are man-made, artificial chemicals used to preserve foods, make them taste better, add supposed nutritional value and get this… THEY BYPASS YOUR HUNGER MECHANISM MAKING YOU CRAVE AND EAT MORE FOOD!

High Fructose Corn Syrup (HFCS) is one of them: This is a man made sweetener that is less expensive to produce than sugar, but is actually more sweeter.

When HFCS is ingested, it travels to the liver which turns the addictive, sugary liquid into FAT.

It’s connected with blood sugar problems, ADD/ADHD, depression, fatigue, B vitamin deficiency, indigestion, tooth decay, and most importantly… WEIGHT GAIN.

So be sure you always READ YOUR LABELS because, as you can see, some so-called “healthy foods” are labeled as healthy because it puts more money into the mega-rich corporation’s pockets.

To learn more about which foods may be preventing you from losing weight, click on the link below…

How To Stay Motivated To Lose Weight

motivationIf there’s one thing all health experts and dietitians can agree on, it’s that motivation is one of the keys to weight loss success.

It doesn’t matter how great your diet program is, or even how many calories it contains because it won’t help you to lose much weight if you can’t stick to it long enough.

Your desire to stick to any diet plan will come down to how motivated you are to change your lifestyle and get the results you want.

Motivation Tips Can Be Difficult To Find

There are an almost infinite amount of weight loss program out there but advice for staying motivated on them is a lot more scarce. Since the link between successful dieting and motivation are so strong, this lack of motivational advice is quite surprising.

It might arise from the fact that most diets were created by individuals who have no actual personal experience with helping people manage their weight. It’s likely, these same people view weight loss as simply a biological problem rather than a human process. If that’s the case, then that’s big mistake.

How To Motivate Yourself To Lose Weight

The first thing to keep in mind is that weight loss is a journey that will require a little preparation. We need to plan ahead about how we will deal with any problems that many arise along the way. This will give you more control over the whole process and make your chances of success much greater.

The problem for most dieters is that they don’t plan ahead. They prefer to simply meet challenges as they arise and tend to rely on only 2 things: their willpower and the initial enthusiasm. But these 2 things alone are not enough to deal with temptations which we will inevitably face as we try to alter our eating habits.

Imagine for a second that you’re taking your family on a camping trip. Would you simply rely on willpower and enthusiasm to find shelter and food? Probably not. Chances are, you would spend time packing carefully beforehand considering carefully what you might need.

However, when it comes to losing weight, many of us sail off on the journey without any preparation or planning. It’s almost like we believe that it will be easy and smooth sailing. But what diet ever really runs smoothly? What happens if we encounter a problem or stray from out plan? Most of us give up and quit.

Planning For New Thinking Habits

Although planning for your weight loss journey won’t involve packing equipment, it will involve packing some “new thoughts”. Rehearsing new ways of thinking will need to be adopted to overcome any problems arising on your journey.

Thought it may sound like it, it’s not psycho-babble – it’s just common sense. Successful dieting mostly comes down to motivation and your attitude. It’s more about what’s going on in your head than the foods you are eating.

The Biggest Dieting Problem

The biggest problem for most people when dieting is boredom. This tends to happen after the initial enthusiasm wears off and we get tired of watching what we are eating. We can become somewhat depressed thinking how we must maintain out new eating habits while everyone else is eating whatever they like.

So What Causes Dieting Boredom?

If we lose our sense of direction, it’s easy to become bored. To overcome this problem, we just need to reestablish where we are going. Remember, when we’re dieting, it’s usually to arrive at a specific outcome. Here’s how we might typically think when losing direction with out dieting:

“I’m sick of dieting, it’s so hard. I can’t eat anything I really want and I’m fed up. I have to say no to food when I’m out and visiting friends and I have to watch my family eat in front of me. I don’t have time to exercise. I’m losing weight too slowly and I feel miserable…”

Constantly having these thoughts when trying to lose weight can be demotivating. They only focus on the negative aspects of dieting and our weight loss goals become impossible when we start thinking like that.

Finding A Better Way To Think

Let me now show you a couple better alternatives to the above.

Example 1

“Well, my diet plan it’s working out so great. But you know what, I’m not going to make any excuses. I’ve wasted enough time making excuses over the years. From this moment, no matter what, I’m going to be completely honest with myself.  So what do I really want? I want to get myself into the best shape of my life so I can enjoy that beach holiday I’ve always wanted (or some other selfish goal).

I’ll need to learn how to eat the right foods. I can do this easily if I put my mind to it! It’s not that difficult. What’s worse is hating what I see in the mirror each morning. I want better. Something that’s much better than a bag of chips or a bowl of ice-cream.”

Example 2

“So, this diet isn’t working out so well. But I need to remind myself why I’m dieting in the first place. My whole life I feel like I’ve been eating just to please other people. My mom would say “eat this”, and so I would. My friends say “have some of this”, so I do. My work colleagues say “have a slice of this”, I would have 2. My family would say “let’s eat this”, and so we would. Well that’s enough. I’m not going to eat to please other people anymore. From today, I’m only going to eat to please myself.

And what pleases me the most is the thought of wearing a nice dress to my son’s wedding (or other selfish goal). I know I’m going to have to eat better, but it’s  a very small price to pay for the joy of achieving my goal. Heck! It’s not that hard to eat good food. What’s worse is carrying around all this excess weight around every day. I want better. Something much better than a slice of chocolate cake or packet of biscuits.”

Here’s Are The Important Points To Remember

1. Your weight loss is a journey from point A to B.

2. When we get bored dieting, it’s just a sign we are losing sight of our goal and direction.

3. Whenever we lose direction we need to regain it, quickly!

4. We can regain our direction by firmly remembering why we are losing weight in the first place.

5. You are dieting because you want something better than a quick hit of junk food that will only give you pleasure for a few minutes.

How To Make Dieting Easier

When making changes to our lifestyle, it can be much easier if we have the support of other people. One of the best ways to do this is to join an online forum where there are like-minded people with similar goals to your own.

Other people can provide the encouragement or motivation boost you might need to continue with your dieting if you’re finding it difficult to maintain on your own.