Three people went on vacation: a 55-kilo person, a 65-kilo person and an 85-kilo person. I know, this sounds like the start of a joke, right? But weight is relevant here. The first week of the holiday, they split every meal three ways, and each person ate the same amount. I’m going to tell you that I was one of these people. I was sitting at 65 kilos, yet I was eating the same amount as the 85-kilo dude. As for the little one sitting at 55 kilos… You can do the math. She weighs a full 30 kilos less, but was consuming the same amount as the largest of us.
Here we were on this amazing trip together, ordering feasts and sharing everything equally. You probably don’t have to be a personal trainer to realize that this leads to quick weight gain, especially for the smallest one of us. And we’ve all done this, haven’t we? Whether it’s hot pot, tapas, a plate of nachos or any other shared foods. Generally, people want their ‘fair share’ of the order, no matter what the calorie count. This is why overeating tends to take place when you dine out, especially with communal dishes. Our structure of properly portioned protein, veggies and carbs often goes out the window. So how do we manage to feel satisfied during a meal out but still not overeat?
Having a plan in place is the number-one key to success, so think it through before you go out for dinner. If you know it’s going to be a shared meal, have a back-up plan. Ask the others to order several healthier dishes, or consider ordering for yourself and asking to separate your bill. Though this may be a little inconvenient, it will help you control what you digest, keep you from trying to match your friends bite for bite and likely save you some cash.
Before you start to eat, remind yourself to chew slowly, taking time to enjoy the company around you instead of inhaling food. Drink water regularly and limit alcoholic beverages, which add empty calories and cause you to ignore fullness cues. Keep your goals close to you and remind yourself why you’re eating. If it’s just for pleasure, make sure you never lose sight of your fitness objectives while you indulge in a small treat. Enjoy, but don’t overeat.
The next time you go out for a group meal, try to follow these tips. It might feel strange at first, but if you keep at it you’ll eventually find yourself enjoying the people you’re with and the food you’re eating much more.
It’s a good idea to have support from friends if you’re trying to eat sensibly, so find other healthy-minded people to join your meal. Activities like the K2Fit Challenge, which starts in September, are a great way to meet a whole community of people who can help you become your best self.
// Kara Wutzke is a fitness trainer who offers boot camps and individual classes in Guangzhou, as well as running the K2Fit Challenge, a 10-week guided fitness competition for those that want to tone up or slim down. She can be contacted by emailing k2fit.gz@gmail.com or through WeChat ID: KaraK2Fit.
0 User Comments