Tatiana Debique is a NASM Certified Personal Trainer and NASM Certified Nutrition Coach. Now, she’s sharing her tips on how to make good food choices when dining out during your weight loss journey. As the President and Head Coach of The Bikini Prep Coach Co., Tatiana has over 20 years of experience in the health and fitness industry. Through her message and advice, she has helped so many people reach their health and fitness goals.
No matter your fitness level or commitment to good eating, dining out can pose a significant challenge to anyone’s weight loss journey. With so many tempting options on the menu, it can be easy to overindulge and derail your progress. However, Tatiana believes that making good food choices when dining out doesn’t have to be complicated. Here are some of Tatiana’s tips to help you stay on track:
Start with a Salad
To begin your meal, Tatiana recommends starting with a salad with a light dressing (even on the side). Salads are an excellent way to increase your vegetable intake and help you feel full, so you’re less likely to overindulge on the main course. Filling up on healthy food is a better option than the alternative.
Choose a Balanced Meal
For your main course, Tatiana advises selecting one protein, one carbohydrate, and one vegetable. This balanced meal will help ensure that you get all the nutrients you need to keep you feeling full and satisfied. Go for grilled or baked options, such as chicken, fish, or lean meat, instead of fried or breaded options. Those greasier and heavier selections tend to be higher in calories and unhealthy fats. Also, lean towards complex carbohydrates such as whole grains, sweet potatoes, or brown rice instead of the abundant refined carbohydrates like white bread or pasta. Finally, choose a vegetable that is steamed, roasted, or lightly sautéed to keep the calorie count low and nutrient density high.
Drink Lots of Water
Hydration is a major factor in fatigue and halting momentum for those sprinting toward positive health. Staying hydrated is crucial when dining out. Drinking water in between courses will help you feel fuller and avoid overeating. Minimize your calorie intake from beverages such as soda, alcohol, or sugary drinks.
Skip Dessert
This might be the toughest piece of advice of all, but it is one that many on their weight loss journey swear by for an easier path to the results they crave. At the end of your meal, you may be tempted to indulge in a sweet treat. However, Tatiana advises that you might want to skip this decadent meal finale. Even though it may be difficult, avoiding dessert can benefit you in the long run.
Enjoy Your Company
Remember, dining out is not just about the food. It’s also about the people you’re with. So, enjoy your company and engage in conversation rather than focusing solely on the food. It is this shift in mentality that can turn an unhealthy relationship with dining out into a positive social experience free of worry.
Making positive menu choices when dining out can help you stay on track with your weight loss journey. Tatiana’s tips are easy to follow and will help you stay on course without sacrificing flavor or enjoyment. By starting with a salad, choosing a balanced meal, drinking lots of water, skipping dessert, and enjoying your company, you can have a successful dining experience while staying on track with your health and fitness goals.
Remember, food is meant to nourish and fuel your body. Through positive, sometimes tough choices, you’re not only supporting your weight loss journey but also promoting your overall health and well-being. Tatiana encourages you to stay committed to your goals, be patient with yourself, and enjoy the journey. With dedication and perseverance, you can achieve your health and fitness goals and live your best life.
About Tatiana Debique
Tatiana Debique, President and Head Coach of The Bikini Prep Coach Co. is dedicated to helping women achieve their fitness aspirations. She is a NASM Certified Personal Trainer and a NASM-Certified Nutrition Coach. To learn more about Tatiana and to discover how you can attain your fitness goals, visit: https://bikiniprepcoach.com/
