7 Keys for Reducing Calories While Eating Out
Here are seven tips for getting the calories out of restaurant meals while still ordering your favorites.
1. Say NO to Super Sizing. The size you ordered is already too big. Stop super sizing and you’ll save money. Better still, order one dinner and ask for an extra plate. Many restaurants will do this for a dollar or two, and it’s well worth it. Then share the meal with your friend and you split the cost straight down the middle. Another option is to order from the so called “appetizer” menu. Two people could order three entrees, one dessert and split the whole thing and it’s still a ton of food!
2. Skip the Bread and Rolls. Most family restaurants still serve a bread basket with your meal. Unless it’s a fresh baked loaf or some really special bread, just skip it. You don’t need to fill up on ordinary bread when you’re paying good money for a meal. Just ask for it to be taken away if you can’t resist, but frankly, you’re an adult, you can resist, if you want to. You can simply choose not to put a roll on your plate. Try it, just once and see if you don’t walk out of that restaurant feeling strangely powerful.
If you can’t skip the rolls, at least skip the butter. That’s right. Eat it plain. Whole grain bread is delicious all by itself.
3. Stop Ordering Drinks. Soft drinks are a huge cash cow for restaurants. For pennies they sell you a squirt of syrup and carbonated water and act like they’re doing you a big favor by only charging you $1.29 for a giant 64 ounce soda. Start saving those dollars. Especially if you’re ordering “to go” skip the drink. If you’re eating it there, ask for water, or at least switch to diet drinks. Never drink “fat pop.”
4. Slow Down You Eat Too Fast! What’s the rush? Take your time, savor the moment, enjoy the flavors. A big part of getting in touch with your hunger signals and learning to eat what really will satisfy is learning to recognize the subtle signs of hunger. You won’t know when you’re approaching satisfaction if you’ve gobbled everything down in five minutes. Take a bite then notice how many times do you chew before you start wanting to swallow? Once, twice? Make an effort to chew your food and your body will be much happier. A very large part of digestion begins in your mouth, not to mention you’ll get much more pleasure if you let the food linger.
5. Trim Visible Fat and Skin. I know, you really love the skin–of course you do, it tastes good, it should, it’s pure fat. Do you want to get leaner, or do you want to eat fat? You choose. I never eat chicken skin and never eat the visible fat hanging off a steak, good taste or no. You have to decide what you want more, the second’s worth of pleasure of a yummy taste, or a lifetime of carrying around an extra 40 lbs? I know this is counter to the low carb crowd’s belief that fat is good, carbs are evil, but I’ve maintained an 80 pound weight loss for 18 years without dieting and I don’t eat visible fat or skin. Enough said.
6. Ask for a Doggie Bag at the Beginning of Meal. When the food is served, immediately portion off some to take home for tomorrow. Most restaurants in the US serve way too much. There is no law you have to eat it all. Do this frequently and soon you’ll find you’re getting an extra lunch out of that meal.
7. Read Restaurant Confidential by Michael F. Jacobson and Jayne Hurley, and start checking out how many calories you’re really eating. If you eat out frequently and you carry extra weight, then that’s probably the problem right there. This little book can help you realize why it seems you don’t eat that much yet you can’t lose any weight. Hardees recently introduced a new burger that clocks in at just under 1200 calories all by itself! Now that’s frightening.
If you really want to get a handle on your weight problem, look first to where you eat, second at what you eat, and third how much you eat. Where, What and How Much? Try these steps choosing one tip at a time, and see how easily you can take some of the calories out of restaurant food.
Kathryn Martyn, Master NLP & EFT Practitioner, Author, Speaker and Weight Loss Coach brings a fresh approach to weight loss. Her step-by-step method works when all else has failed. “It’s not about the food, but the mood.”
Read “Changing Beliefs, Your First Step to Permanent Weight Loss,” and get “The Daily Bites: Lessons in Using EFT for Weight Loss” to get started on the path to the body you want .onemorebite-weightloss.com/getnews.html
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Calorie Burn? Know The Optimum Walking Speed For Greatest Results
Calorie burn can be really enhanced if you follow a very simple but effective way to judge if your walking speed is optimum, yet safe.
Your best walking speed can be recognized by certain sure "symptoms of exertion" during your walk — namely, from your breathing pattern and your ability to talk through the exercise.
If we have, say, a five point scale of least exertion to most exertion, we could measure how briskly we are walking based on how short of breath we are, and how difficult it is to talk.
Your five point scale could be as follows:
Level 1: The kind of exertion you feel if after lying on a couch watching TV, you have to walk, say, to get up and open your front door. Breathing is relaxed and slow.
Level 2: The kind of exertion level when you are pacing about the room deep in thought. Breathing is energetic but still not rapid.
Level 3: The kind of exertion involved in a leisurely walk to the corner store. Breathing is more deep. Takes a bit of time to slow down after the exertion.
Level 4: The kind of exertion involved if you were running very late for an appointment … or doing some exercise like walking. Breathing would get more rapid. And talking though the exertion would be possible, yet slightly difficult.
Level 5: This is a no-no level. This is where you may overdo it … exercising too hard, too fast — and having deep fatigue and extreme discomfort in breathing or speaking.
The golden rule of heart rate, for your fastest calorie burn conditions, should be to try and exercise at about 70 to 80 percent of your maximum ability, so you should try to be at Level 4 on your exertion scale.
At Level 4, your walking speed will be just right for the greatest calorie burn without underdoing or overdoing. As you advance in your walking program, and your metabolism gets “re-trained” for higher calorie burn, your actual walking speed may change.
If you were doing 4 kph. earlier, say, you may find you’re able to do 6 kph. now. Does this mean that you experienced less calorie burn at 4 kph. than at the new walking speed of 6 kph.? Absolutely not.
The walking speed improves naturally as you continue with the program, because body weight drops, so even if you are walking faster in terms of walking speed, it need not mean you are exerting at the Level 4!
Your walking speed at Exertion Level 4 is recognized through your breathing feeling more rapid, and talking though the exertion being possible, yet slightly difficult.
Carrying a heavier body weight earlier you may have reached Exertion Level 4 when walking at just 4 kph. Now, when you are lighter, you may be walking at 6 kph. before you feel the same exertion symptoms! Don’t get swayed by merely the walking speed.
Remember, it the level of exertion overall that’s important, not merely the walking speed, for greater calorie burn!
Laxmi Krishna is a bestselling author on weight loss. She succeeded in losing weight superfast — 30 kgs. in just 32 weeks, with no dieting — through a unique walking program she has designed. She reveals her success secrets in her path-breaking guide.Visit Laxmi’s site at walking-calories.com
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