04 Feb 7 proven ways to EAT OUT Stay lean & Enjoy life

7 proven ways to EAT OUT, Stay lean & Enjoy life is in response to a question Mark sent me last week.

He said

” miles, loving the eating regime (sometimes) but you know i love eating out and dont wat to pile it all back on when i eat out.

What should i do ?

here goes

1. when eating out pick the most natural choices eg fish, meat, veggies, avocado and all the good stuff

2. watch what you drink – beers, ciders are the heaviest on the sugars and combined with a big meal can stack up a massive calorie count (particularly sugars)

3. starters are better than puddings  ! – if you want to feel fuller than load up on a healthy meat or fish based starter. Healthy soups are ok also and better than most puddings you see on the menu.

4. train before you go – a trick i use with clients is to either do high volume leg session or sprints before they eat out . This raises metabolic rate and depletes muscle glycogen so when we eat what we eat is far more likely to be stored as muscle glycogen rather than bodyfat.

5. go a walk the morning after – if you did over indulge get up next morning and go a fasted walk before breakfast

6. chew it well – chewing your food fully helps digestion and slows down how you eat and will help with unconscious overeating. If you chew properly and eat slower you will more than likely eat less than if you simply shovel the food in and barely chew it.

7. load up on the veggies – getting plenty of multi coloured veggies on our plate gives you lots of high quality nutrition but it also gives you lots of fibre which helps fill you and reduces overeating.

There you have it, 7 simple things you can do to eat out stay lean & enjoy life

miles