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In this episode we share the tips and principles to help you stay on track during tougher times such as fast food, restaurants, etc.

Often people are good about staying on track during perfect situations, but really struggle when it comes to fast food, restaurants, etc.

(0:00) - Intro

(01:41) 1 - Focus on protein and build from there.

• Carbs and fats are literally everywhere you look

Healthy plate:

• Protein (chicken, steak, fish, tofu)

• Veggies (salad, grilled, or steamed)

• Smart carbs (rice, potatoes, wraps, pita)

(04:23) 2- Have some staples you typically choose

Ex- chipotle/bowl places for fast food

Restaurant- chicken salad, steak & salad, bowls, etc

(05:41) 3- Try to avoid liquid and unnecessary calories

-ex pop with a burger order

-cocktails when out

-If drinking alcohol, go for vodka soda, light beer, or wine and limit to 1–2

(08:08) 4- Customize your order (politely)

• Sauces/dressings on the side

• Grilled instead of fried

• Extra veggies instead of fries

• Half rice / half salad base

(10:56) 5- Be honest about what you value

-Unfortunately, it’s extremely hard to have unlimited apps, a big entree, dessert, drinks etc and still see progress.

(12:10) 6- Eat until you’re 80% full.

• You don’t need to finish everything in front of you

• If portions are huge, eat half and bring half home

(15:12) 7- Log even if you’re unsure & make sure to overlog

• All places are designed to have you come back with tons of oils, butters & sauces

(16:58) 8- Use eating out as a skill, not a setback

The goal isn’t to avoid restaurants forever - it’s to learn how to make smart choices no matter where you are.

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