Dieting For Weight Loss
1 AnswerDr. Andrea Pennington, MD , Integrative Medicine, answeredWhen you have a full day of activities outside of the house, you especially need a strategy for eating on the go. The last thing you want to do is end up being forced to visit some fast food restaurant or convenience store. Once you get too hungry, your resistance will be lowered and even though there are healthy items at those places, you'll be less likely to get them. When the kids have sporting events or exams be sure to have snacks and healthy meals prepared and ready to go out the door with them. Add time for exercise to your calendar as an appointment. It can be 10 minutes three times a day or 30 minutes once a day. Use whatever time is available to you. You can walk outside or even climb the stairs at work.
4 AnswersDr. Mehmet Oz, MD , Cardiology (Cardiovascular Disease), answered
Steps you can take while eating out to avoid unhealthy eating:1. When out at a restaurant, ask the server to hold the bread, snack mix or chips and salsa that might come before the meal. If you're hungry, you'll be tempted.
2. When eating out, ask your server to point out the healthiest options on the menu.
3. If you're eating out, make salad the appetizer. Most starters are fried and come with unhealthy dips or sauces.
This content originally appeared on doctoroz.com
1 AnswerPrepared foods at restaurants often contain very high levels of sodium. Nevertheless, there are some things you can do to reduce your salt intake when eating out. If nutritional information is available, look for meals that are low in sodium. Asking for sauces and dressings on the side and using the least amount possible is one way to help reduce sodium. You can also request your food be made with less salt, and the restaurant may be willing to accommodate you.
8 AnswersDr. Michael Roizen, MD , Internal Medicine, answeredEating out can be a great experience—for everyone except your gut. With Rushmore-size portions and dietary disasters in every plate, basket, and spoonful, restaurants are dangerous places. You should know that most dietary mistakes are made within the first and last 10 minutes of any restaurant experience. Some tips for book-ending your meal the right way:
- Return the free bread and ask if you can have cut-up raw vegetables instead. (Do this four times in a three-week period and I've found most good restaurants learn the trick and automatically make that change every time they see you—if they see you at least once a week).
- Order oil and vinegar in separate containers and on the side for salad dressing, and put a little on (you have to do this; relying on the wait staff or chef to do so gets you about 400 extra calories per side salad).
- If you're going to have dessert, order one for the table and have a few bites.
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3 AnswersIntermountain Registered Dietitians , Nutrition & Dietetics, answered on behalf of Intermountain HealthcareRestaurants tend to provide large servings. To avoid eating too many calories, sodium, fat, or cholesterol in one meal, consider the following tactics:
- Drink water (unless you’re on a fluid-restricted diet). Sipping water throughout the meal can help you avoid overeating or drinking too much alcohol.
- Beware the breadbasket. After selecting one piece of bread, ask that the breadbasket be removed (or move it to the other side of the table). Ask for olive oil instead of butter.
- Ask that your food be prepared without added salt.
- Split a meal with a friend.
- Reconsider dessert. There are a lot of ways you can still enjoy an end-of-meal treat -- without too much fat, sugar, or calories. You can share a dessert with a friend or two, enjoy a hot beverage, or order fresh fruit as a dessert.
- Take food home. Once you’ve eaten an appropriate portion, stop eating. Take leftover food home to enjoy later or share with someone else.
A typical restaurant meal can add up to 1000 to 2000 calories. If you eat out regularly the additional calorie intake can certainly affect your weight. Many restaurants are offering nutrient information either on their website or at the restaurant. It is helpful if you can do a little homework to check out your best food choices at the restaurant before ordering your meal. Remember that you are the customer, so if you state a preference on food preparation or substitutions, most restaurants will abide by your request, you just have to ask.
2 AnswersDr. John Preston, PsyD , Psychology, answeredIn a restaurant, a trick for keeping your healthy eating patterns is to drink a glass of water before a meal to cleanse your palate and reduce your appetite while keeping you hydrated and minimizing dry mouth. You can ask for half the meal in a takeout box prior to being served so that you can have a smaller portion at the time and another meal later. Ask for salad dressings and sauces on the side so you can control their amounts. Noncreamy salad dressings, such as vinaigrettes, usually contain less unhealthy fat than creamy dressings. And remember, eating a pastry or some ice cream for dessert once or twice a week won't make a huge difference in your life, and you'll more likely stick to your plan if you allow yourself some room to indulge.
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5 AnswersIntermountain Healthcare answeredRestaurants tend to provide large servings. To avoid eating too many calories, sodium, fat or cholesterol in one meal, consider the following tactics:
- Drink water (unless you're on a fluid-restricted diet). Sipping water throughout the meal can help you avoid overeating or drinking too much alcohol.
- Beware the breadbasket. After choosing one piece of bread, ask that the breadbasket be removed (or move it to the other side of the table). Ask for olive oil instead of butter.
- Ask that your food be prepared without added salt.
- Split a meal with a friend.
- Reconsider dessert. There are a lot of ways you can still enjoy an end-of-meal treat -- without too much fat, sugar or calories. You can share a dessert with a friend or two, enjoy a hot beverage, or order fresh fruit as a dessert.
- Take food home. Once you've eaten an appropriate portion, stop eating. Take leftover food home to enjoy later or share with someone else.
2 AnswersDr. Michael T. Murray, ND , Naturopathic Medicine, answeredEating out is a particular challenge for those who want to lose weight, but even eating out can add to your success if you practice careful portion control. One important key is to order a dinner-size salad to start, with the dressing on the side. Discard all of the croutons and other high-calorie bits, then dip your fork in the dressing before you pick up the salad. This adds enough flavor to make the salad enjoyable and you will only use a small amount of dressing by the time you finish the salad. Then, since the main course usually contains two to three times more food than you need, eat only half your meal and take the other half home for lunch the next day. One good habit is to ask the server to put half of your main course in a takeout box even before it comes to the table. As an alternative, you can split a main course with a friend, or have a low-fat, low-calorie main course such as broiled fish and only eat a small portion of the rice or potatoes. You can also ask for substitutions. For example, ask for steamed vegetables instead of French fries, extra salad instead of rice. Be sure to ask for all sauces, butter, dressings, and gravy on the side and use them sparingly.
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5 AnswersDr. Michael Roizen, MD , Internal Medicine, answeredUse buffet-table strategies. You're less likely to inhale hearty helpings from every dish if you check out the entire spread first. We call it "eye your pie before you try." Stake out a seat where you can't see the feast, and choose only one or two specialties (Uncle Eddie's meatballs or Aunt Edna's spinach dip, for example) instead of three or four. You eat more calories when you have more choices.