Even though you may be on a ‘weight loss plan’
you don’t have to be super strict when
it comes to eating out.

Yesterday we celebrated my brother in law’s 30th birthday.

So we went to a fancy, trendy, hipster type restaurant
off Bank Street.

I was hoping for a burger and fries but they
didn’t have it, so I settled for trout with potatoes.

And if they had cheesecake, I would have
also had some dessert!

And yes, I am enjoying what I please
while on my ‘weight loss kick’ right now,
getting my ass back in shape.

Here is the thing,

Most people are afraid to eat ‘off menu’
when they’re on a weight loss plan.

They’re go to choices are
usually chicken and salad or
salad and salmon.

That used to be me.

In fact my friends would always order
one of those pates for me, because they
knew that is exactly what I would have, while they
would order pasta, burgers dishes and other
delicious food.

If this is you, stop it!

Live a little

When eating out on special occasions,
eat what you want, stop depriving yourself!

–before even looking at the menu, ask yourself
WHAT KIND OF AN EXPERIENCE DO I WANT TO HAVE?
How do I want to feel during and after this experience?

And then go through the menu, and trust that you’ll pick
something that will be in alignment with the experience
that you seek.

A single meal ‘off plan’ will not make you
gain weight.

But depriving yourself of what you want will
eventually lead to a ‘weekend binge’.

Has this ever happened to you?

I know that I’ve done it many times…

The key is to have this meal, enjoy it
and then get back to your normal
way of eating that supports your goals!

The problem is when this single meal
becomes an entire evening of out of
control eating or leads to an entire
weekend/week or month of overeating.

This usually happens because of the
restrictions we place upon our selves,

When the flexibility is allowed and encouraged,
there is no need to go overboard.

This usually happens as a result of restriction
and deprivation.

You have to remember that ‘food is the spice of life’.

Allow yourself to enjoy whatever you please
whenever you’re eating out and then get back
to your plan with your next meal.

Here is a trick — A little trick I have,
whenever I know I’ll be eating ‘off menu’
I skip ‘carbs’ in one of my earlier meals on the day
and have a salad instead,
knowing that I’ll be having plenty
of carbs at the restaurant later on.

Here are a few other tricks that I
equipt my clients with that allow them
to eat as they please without compromising
their weight loss progress:

No Bread (wait until your meal)
No super-sizing
No sneaking food off other peoples plates
No seconds and no thirds
Eat until you’re 80% full.

And that’s it, have dessert, have your burger and fries,
but if you’re at 80% full and you haven’t touched your fries yet
get rid of them, move on to your dessert

You have to learn to show up
in life and be in control of your eating habits,
control doesn’t mean restriction and deprivation,
it means structure and moderation.

I am still on my weight loss kick right now,
working off my winter tire,
and am still enjoying whatever I like on the menu
if I’m at a restaurant.

That’s because the rest of the time I keep
everything in check!

And that is how you have a normal
social life and don’t compromise your own
goals in the process.

Arright?

If you’re going to be eating out this weekend,

Eat what you like,
Enjoy it,
Laugh,
And move on

Ruslan ‘cookie monster’ Kedik