UDSKRIFT 🔗
WEBVTT
00:00:00.560 --> 00:00:04.320
Hi everyone, and welcome to the Connected Body Podcast.
00:00:04.559 --> 00:00:08.640
I'm Laura London, founder of Laura LondonFitness.com.
00:00:09.119 --> 00:00:18.960
I'm a regular mom who decided to stay so healthy and fit in my mid-40s with a family, and I have not the faction.
00:00:26.719 --> 00:00:42.880
This podcast is for you if you want to feel confident, powerful, connected, and strong body and life and the connected podcast is going to be your new home.
00:00:43.359 --> 00:00:54.479
Each week we're going to do a new health topic with both leaders to talk about all things health, fitness, mindset, and living your best connected life.
00:00:54.719 --> 00:00:55.759
Are you ready?
00:00:56.079 --> 00:00:57.039
Let's go.
00:00:59.359 --> 00:01:11.519
Hey everyone, it's Laura, and today I wanted to talk to you about staying true to your body when you're eating out and you still want to lose weight.
00:01:11.680 --> 00:01:14.079
I've got some tips for you.
00:01:14.480 --> 00:01:26.400
So when you go out, do you struggle or are you scared that when you go out to eat with your partner, friends, or family that you're going to eat too much?
00:01:26.719 --> 00:01:33.760
Going out can be fun and enjoyable, and you can still stay healthy and lose weight while doing it.
00:01:33.920 --> 00:01:36.959
So I've got five great tips for you today.
00:01:37.200 --> 00:01:42.719
The first one, going to a dinner date hungry is dangerous.
00:01:43.120 --> 00:01:49.920
Have a healthy low glycemic snack one hour before you go out to dinner.
00:01:50.159 --> 00:01:56.719
This will keep you satisfied so you don't reach for the bread basket and eat the whole thing.
00:01:56.879 --> 00:02:13.280
I just went out to dinner with some friends, and one of my girlfriends was so hungry, she wound up eating half of that bread basket, woke up the next day, and she was so puffed out, bloated, and just not happy with herself.
00:02:13.520 --> 00:02:20.800
So eating something so you're not so full while you're waiting for your food to come is super important.
00:02:20.960 --> 00:02:23.120
It takes away the temptation.
00:02:23.360 --> 00:02:29.520
Another thing you can do is have a glass of water or a cup of tea when you sit down.
00:02:29.759 --> 00:02:35.439
It's going to be something that you can hold in your hands and it's also going to help to fill you up.
00:02:36.319 --> 00:02:46.400
Step two or tip number two is viewing eating out as a time to connect with people, not a time to kick the healthy eating to the curb.
00:02:46.560 --> 00:02:47.439
You know what I mean.
00:02:47.599 --> 00:02:52.159
Just because you're going out to dinner, that does not mean no holds bar.
00:02:52.319 --> 00:02:59.520
Quite the opposite, because you can select exactly what healthy foods you need to eat.
00:02:59.759 --> 00:03:06.800
So eating out should be the easiest time for making good choices, but for some people it's the hardest.
00:03:07.120 -->
Load full transcript
00:03:12.719
Planning in advance what you're going to eat to and order is key.
00:03:12.879 --> 00:03:15.680
And I also want you to order first.
00:03:16.159 --> 00:03:20.240
When you order a healthy dish, watch what happens.
00:03:20.560 --> 00:03:28.800
People at your table notice your healthy choice, and then they tend to make better healthy choices themselves.
00:03:29.039 --> 00:03:36.960
Plus, this does not give you a chance to change your mind or be tempted by what other people are ordering.
00:03:37.840 --> 00:03:45.599
Order a green salad first and skip the creamy dressing and go for a health balsamic or oil and vinegar.
00:03:45.840 --> 00:03:51.520
Always ask for the dressing on the side so you can control how much is on your salad.
00:03:52.080 --> 00:03:56.240
Think protein, veggies, and healthy carbohydrate.
00:03:56.479 --> 00:04:00.639
Make the protein and veggies the biggest part of your meal.
00:04:00.960 --> 00:04:10.479
If you're given a huge portion of carbs, like you know, a side of rice or even sweet potato french fries, eat only half of them.
00:04:10.639 --> 00:04:16.399
Better yet, skip the carb and ask for a double portion of veggies.
00:04:18.000 --> 00:04:32.800
Tip number three: if it's a healthy meal, but a huge portion, um when you when when you get when you order your meal and it comes and it's a huge, huge portion, ask for a to-go box right away.
00:04:33.120 --> 00:04:36.959
Most restaurants give you huge portion sizes.
00:04:37.199 --> 00:04:40.240
So size up your meal when it gets to the table.
00:04:40.399 --> 00:04:44.240
And if it's huge, ask for that to go box right away.
00:04:44.399 --> 00:04:53.759
If you feel funny doing that, decide you're only going to eat half of the meal and then take the rest home at the end.
00:04:54.000 --> 00:04:57.439
But make that decision and stick to it.
00:04:57.600 --> 00:05:00.720
I want you guys to keep your word to yourself.
00:05:01.199 --> 00:05:11.600
The next tip number four savor your meal and take time to enjoy and find pleasure in what you are doing.
00:05:11.920 --> 00:05:16.800
Most of us just eat so quickly we're not enjoying it.
00:05:17.040 --> 00:05:21.439
Take the time to savor and truly enjoy what you're eating.
00:05:21.680 --> 00:05:27.839
Take a bite, there goes my phone, feel it in your mouth, enjoy the flavor.
00:05:28.000 --> 00:05:30.639
Put your fork down between the bites.
00:05:30.800 --> 00:05:37.920
This will force you to eat slower and realize when you're truly full and help keep you from overeating.
00:05:38.079 --> 00:05:42.319
And also realize why you're eating out with friends and family.
00:05:42.480 --> 00:05:46.000
It's for the company, it's really not for the food.
00:05:46.160 --> 00:05:51.279
So make sure to connect with people and enjoy your time.
00:05:51.600 --> 00:05:55.360
And the last tip what to do about dessert.
00:05:55.920 --> 00:06:02.800
Life is about pleasure, and we should not deny ourselves because it always backfires.
00:06:03.040 --> 00:06:06.240
Denial, deprivation, it does not work.
00:06:06.480 --> 00:06:08.879
So, how do we handle dessert time?
00:06:09.360 --> 00:06:13.600
If you want it, I say order it, but guess what?
00:06:13.839 --> 00:06:17.920
You don't have to eat the whole thing to be satisfied.
00:06:18.160 --> 00:06:25.120
Share it with someone, decide on how many bites you're going to have, and then put the fork down.
00:06:25.600 --> 00:06:32.720
Enjoy each bite, savor it, and enjoy it with pleasure and no guilt.
00:06:32.879 --> 00:06:37.759
Because when you do that, your digestion is high.
00:06:38.000 --> 00:06:40.000
Your body is not stressed out.
00:06:40.160 --> 00:06:45.279
Once those stressful thoughts come, I shouldn't be eating this, this is gonna go on my butt.
00:06:45.519 --> 00:06:52.160
Bam, we put the body in a low-level state of stress and it is shutting down our digestion.
00:06:52.480 --> 00:06:52.879
Bam.
00:06:53.439 --> 00:07:02.399
So take those tips, listen to this recording again, and let me know how you guys do the next time you eat out.
00:07:02.560 --> 00:07:03.600
I'll talk to you soon.
00:07:03.759 --> 00:07:04.480
Bye-bye.
00:07:09.360 --> 00:07:10.879
Hey everyone, it's Laura.