Let's Do Lunch...

Jalexander33

Never before have I feared the request to do lunch with co-workers. Before I decided to work on bettering myself and my body I didn't care what I was putting in it (food and drink wise). I'm not on a super restrictive diet just now I pay much closer attention to things I ingest to help maintain my weight loss goals.
What has become very difficult for me is when co-workers ask to do lunch. Typically I will bow out and tell them "No thanks, my lunch is 30 minutes of Cardio." But I can't always say no. There are times when there is no "Get outta jail free card", I can redeem. I try to explain to my friends and co-workers I can't go to places like buffets, or Olive Garden (endless salad and soup) that I have to go places that have healthy options. Granted I do have a cheat day or cheat meal but I prefer reserving that for something I really want like a huge slice of cake and a scoop of icecream or a big slice of Brooklyn style pizza.
I work really hard doing cardio about 5 times a week and weight lifting 3/4 times a week. I feel like if I am not careful and don't remain strict on myself that I will find the slippery slope and fall back into unhealthy habits or at the very least I will greatly reduce my gains with my exercise.
One thought was carrying my lunch with me to where ever we go. However, some places frown upon a person not buying food there.
Is there a good middle ground to going out for lunch and still remaining healthy? Do I opted to always pass on lunch or go but only drink water if I can't find something healthy?

Need2Exerc1se

It is difficult, but you can do it if you order carefully. A baked potato or sweet potato is a decent option if you like them without a ton of fat on top. Salads can be good but it's best to know the calorie count as some can be higher than if you had a large burger. Grilled chicken or fish or a small steak. Soup or chili.

Just pay attention to the preparation and if the restaurant offers calorie counts online check out the menu before you go.

jemhh

I have a standing lunch date with two coworkers on the 3rd Tuesday of each month. Other than that, I don't eat out or order out much. Maybe you could say something like "I'm not really up for eating out on the fly but I can do it on Wednesdays [or whatever frequency you are fine with]."

cross2bear

Check the on line nutritional info for wherever they want to go - most places have a couple of decent choices for those of us who are watching the calories. Remember, you dont go for the food, you go for the friendship, so focus on that and eat lite.

sunnybeaches105

I order a simple salad, such as a caesar, with chicken breast or fish on it and an unsweatened tea. The same goes for most fit men I know IRL who are around my age. Sure, we all splurge with beers and ribeyes on occasion, but that's not the norm. Demonstrate self control, and eat what fits your diet when you're out.

Rachel0778

Even on restrictive diets, most restaurants have options that can fit into your goals.

Olive Garden has all of their nutritional information posted online and you can always customize. Just place the breadsticks out of arms reach from where you are and get light dressing on the side for the salad.

You're not going to avoid restaurants or eating with your coworkers for the rest of your life (I assume), so it's best to start incorporating healthy eating out habits now so that way it's a sustainable way of life for when you reach goal.

tlflag1620

sunnybeaches105 wrote: »

I order a simple salad, such as a caesar, with chicken breast or fish on it and an unsweatened tea. The same goes for most fit men I know IRL who are around my age. Sure, we all splurge with beers and ribeyes on occasion, but that's not the norm. Demonstrate self control, and eat what fits your diet when you're out.

That's precisely what I do and I'm a 36 year old female, lol.

With a little forethought and planning, you can absolutely eat on plan at most restaraunts (don't get "endless" or "bottomless" or "all you can eat" anything, no matter how good a deal it seems). You may see an increase on the scale after going out to eat, but restaraunt food is loaded with salt and causes water retention. So eat simply cooked meat and veggies, get a no calorie beverage, realize that you will, in all likelihood, be up a couple lbs the next day (it's water!!), and get back on track. The water weight will go within 2-3 days for most people. Best to learn how to dine out and stay on plan, especially if you want the loss to stick.

sunnybeaches105

tlflag1620 wrote: »

sunnybeaches105 wrote: »

I order a simple salad, such as a caesar, with chicken breast or fish on it and an unsweatened tea. The same goes for most fit men I know IRL who are around my age. Sure, we all splurge with beers and ribeyes on occasion, but that's not the norm. Demonstrate self control, and eat what fits your diet when you're out.

That's precisely what I do and I'm a 36 year old female, lol.

With a little forethought and planning, you can absolutely eat on plan at most restaraunts (don't get "endless" or "bottomless" or "all you can eat" anything, no matter how good a deal it seems). You may see an increase on the scale after going out to eat, but restaraunt food is loaded with salt and causes water retention. So eat simply cooked meat and veggies, get a no calorie beverage, realize that you will, in all likelihood, be up a couple lbs the next day (it's water!!), and get back on track. The water weight will go within 2-3 days for most people. Best to learn how to dine out and stay on plan, especially if you want the loss to stick.

The reason I mentioned men is because early in my career we'd often go to steak houses and load up for lunch with ribeyes, potatoes of a couple of types, a lobster bisque, and maybe a cocktail if work wasn't busy. I always noticed how the guys in their late 30s and 40s abstained and stuck with salads and lean meat. There's a reason for it. A sirloin steak is fine, but if you're trying to stay fit, you have to call B.S. on the excess equals manhood garbage.

nowine4me

I check out the menu before I go and don't stray from my plan when I get there. I look for salads with grilled chicken, chicken pita wrap or general chicken things with dressing or sauce on the side and fruit as a side item. With just plain old water.

Jalexander33

The problem is I normally don't know where we are going until we get in the car and everyone picks a place. B/c it's so random for me I have to quick search options that work for me. Sodium is really the main problem I have. I didn't realize the soups at Olive Garden are 1000 mg or higher. Thankfully I don't really like bread so I stay away from the bread sticks.
But as you guess have all suggested most places offer a salad of some sort. Thank you for the baked potato idea, of course without being loaded just a touch of butter.

RandiNoelle

Jalexander33 wrote: »

The problem is I normally don't know where we are going until we get in the car and everyone picks a place. B/c it's so random for me I have to quick search options that work for me. Sodium is really the main problem I have. I didn't realize the soups at Olive Garden are 1000 mg or higher. Thankfully I don't really like bread so I stay away from the bread sticks.
But as you guess have all suggested most places offer a salad of some sort. Thank you for the baked potato idea, of course without being loaded just a touch of butter.

I have the same problem. The office will just load up and go. Sometimes I don't even know where I'm going (carpool) until we get there. I love the potato idea. I'm going to start doing that.