I landed in Los Angeles on Monday, where I’m attending a course with Raya, Jeff, and our personal trainers Toronto pal Tyler the fitness model.
The weather has been fantastic, low 20′s and sunny, and I haven’t started missing Toronto yet.
We had dinner at Denny’s last night and I was reminded why the U.S.A. is the frigin’ calorie capital of the world…
However much you think is too much food, double it, and then you’ll get an idea of what the portion sizes are like down here!
Right now I’m taking a “time-out” in my hotel room to reach out to you regarding a common problem many of my personal trainers Toronto clients face with their nutrition plan.
A lot more of you are traveling this time of year, so here are five tips for how to be social, dine-out, eat well, and leave feeling full without totally screwing things up:
1. Go for volume. Almost all restaurants will have some kind of menu item with a lean-ish protein. Last night I went for the grilled chicken breast, and instead of getting the typical pasta, rice, potatoes or fries as a side (where the real danger lurks) I ordered a second side of vegetables, ensuring I would have a full plate (and a full belly).
When everybody else is ordering creme brulee and cheesecake for dessert, why not get a big bowl full of mixed berries? It’s tasty, filling, low-calorie and low-glycemic index (which means you’re less likely to store these calories as fat).
2. Don’t be afraid to make special requests. Most places are happy to oblige if you want things prepared differently, or to combine different sides and menu items. Heck, Tyler the fitness model, who has a photo shoot on the 29th, got Denny’s to make him an egg-white omelet! Bottom line, you don’t get if you don’t ask!
3. Go with cooked-to-order, not fast-food or buffet style. Generally speaking, a sit-down place where you can order has more flexibility in how they prepare their meals. More flexibility means more control for you. In a fast-food or buffet style restaurant you’re less likely to get supportive options, and much more likely to overeat. If you do go buffet style, again your best bet is to load up on lean proteins and veggies.
4. Don’t show up hungry. This one might seem contradictory when you’re going out to eat, but try to get a healthy snack about an hour or so before. If you’re overly hungry then chances are you’ll load up on bread or order a fattening appetizer. Be sure to “take the edge off” before you go, which will ramp up your self-control.
5. Avoid liquid calories. I know I won’t be popular for saying this, but alcohol is a no-no. Not only are your drinks packed with useless calories, but alcohol will make you think you are hungry and cause you to overeat even more. My recommendation is to stay away altogether, and order a nice big pitcher of water.
6. Bonus Tip. Every once in a while, feel free to ignore #’s 1 through 5 and just go all out! At least one of the nights we are here I will order wine, mashed potatoes, and cheesecake as a dessert. That’s my cheat meal. But if I did that every night while we’re here, I’ll get back to Toronto much more flabby, and feeling like crap.
Take it from me and Tyler the fitness model, when you make good choices (which is in your power to do) you can enjoy eating out AND feel proud of your body.
Why not have your cake and eat it too?
Live Strong and Healthy,
Conor Kelly
EVOLUTION FITNESS – PERSONAL TRAINERS TORONTO
(416) 220-7883
P.S. Find out how you can have both a realistic lifestyle and the fat loss results you badly want! Our program makes it happen…call me at (416) 220-7883 or visit www.PersonalTrainersToronto.com to schedule your complimentary, private fitness and nutrition consultation.
Great tips for eating out.
Thanks for posting this.