Eating Out or Off Plan - Portions and Flexible Days

Avoiding eating out or deviating from your usual healthy eating plan can be challenging, but it's not impossible.One way to avoid temptation is to plan ahead and prepare your meals in advance.Having macro friendly and balanced, pre-made meals on hand makes it easier to stick to your eating plan and avoid impulsive decisions.Another way to stay on track is to practice portion control.Be mindful of your portion sizes and aim to fill your plate with mostly fruits, vegetables, with some starchy carbs and lean proteins.Avoid overeating by listening to your body's hunger cues and simply stopping when you START to feel as though you are getting full.Remember there is a small delay for our hunger cues from our digestive tract.Slow down your eating at meal times (and add plenty of chewing for that matter) and ensure you've had plenty of water for the day before making rash decisions about hunger levels.Flexibility is also important in maintaining a healthy eating plan. Allow yourself to have "off-plan" days or meals to prevent feelings of deprivation or restriction.Give yourself permission to enjoy your favorite off plan foods in moderation, but remember to return to your usual eating habits the next day.And perhaps try to incorporate smaller amounts of the foods you love that you know you can fit into your daily diet long term.This could be represented as a balanced ratio of 80/20.80% wholefoods and 20% fun foods.Finally, finding macro/micronutrient friendly alternatives to your favorite indulgences can help you stay on track.Experiment with new recipes and try more macro friendly versions of your favorite meals and foods.By becoming mindful of your portions, practicing flexibility and planning ahead, you can avoid eating out or off-plan days TOO frequently and stay on track towards your health and fitness goals.Support the show