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In today's episode we give you the tools you need to dine out, maintain your social life and still progress in your fitness journey. 

(1:26) 1- Find accurate results in the data base

A lot of chains will have data within MyFitnessPal, that has already been used by hundreds of people. Unfortunately, it’s not always this easy, but simply searching it up will be the first place to begin.

(2:35) 2- Can’t find it? Build it.

This is an incredible way to ensure you’re as accurate as possible. As we are huge fans of build-your-own type places, you’ll simply log each ingredient by ingredient to maximize accuracy.

(4:25) 3- Too hard to build? Find a twin.

Let’s say you decide to order a 1⁄2 lb burger while out at a small unknown burger joint. If you decide not to log by ingredient you can find a replicate from a popular joint in MyFitnessPal, that could be in the ballpark of what you had just ordered.

(6:02) 4- Over-log when in doubt.

The main goal of all food places is to create food that tastes as good as physically possible. They’ll be adding a ton of oil, butter, etc to make this happen, so always remember that it’s probably a few hundred calories more than you’d think it would be.

(7:42) 5- Plan as best as you can.

Fail to prepare, prepare to fail. By looking up menus in advance, it will help give you a good idea of what’s on the menu and allocate the right number of calories for this experience.

(9:30) 6- Avoid all the “extras” or pick your fights.

It’s so easy to trick yourself into thinking you’ve picked the right option because you’ve gone to a healthy bowl place, but you’ve added 500 calories of sauces without realizing. These things add up and don’t offer any nutritional value.

Same with fries, pops, etc.

(11:05) 7- Log it even if you’re unsure.

It’s so easy to go into a place and look at a food, then think “no clue, won’t log it”, but that won’t help you on your journey.

(13:00) 8- Based on your goals, your situation will look different.

A burrito bowl for a 200 lb male that’s looking to gain muscle will look completely different than the 130 lb female looking to lose fat.

(13:50) 9- Always have water by your side.

Water will be your best friend for sure.
It will fill you up, help you stay hydrated, save you hundreds of calories and so much more.

(14:35) 10- Focus on health.

Often when people have a situation where they’re eating out, they instantly think, “there’s no way I can eat out and get something good for me”

(15:05) 11- It will never be perfect.

This is something to always remember. A lot of people don’t even realize that foods that have full labels are legally allowed to have up to 25% error on it, so that won’t even be fully accurate.

(16:30) 12- Servings can be extremely misleading

You may look at something that says, “200 calories per servings”, but always remember to look into what an actual serving is.

(18:03) 13- Log everything

Yes, that means liquids and veggies.
It also means cream in coffee, bites of your partner’s sandwich, sauces, and so on.

Thanks for listening! We genuinely appreciate every single one of you listening.
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