Can I lose weight and eat out?
Options
Replies
-
PaulaWallaDingDong wrote: »
THIS!!! ^^^ However, I have successfully incorporated a few 'fast food' and take-out (or sit-down) options into my work week.
My weekday breakfast is almost always 2 fresh eggs and 2 sausage patties from McDonalds, sometime with cheese (600 calories) sometimes without (500 calories). I am trying to diversify and eat some different stuff, but it's a reliable standby.
A lunch option I use all the time is a grilled chicken salad from an independent rotisserie place. What I did was order the salad at the end of my workday and take it home and deconstruct it and weigh everything. I did this 5 or 6 times and now I know that on average, they are right around 510 calories (485 was my lowest calculation; 540 was my highest).
Chipotle's Barbacoa bowl is another option I use. I get double barbacoa on a bed of lettuce, double fajita veggies, mild salsa, and guacamole...also right around 500 calories +/- 20 or 30 calories, depending on what kind of mood the server is in!
The other thing with me is that I have been a fairly accomplished cook for a long time, so I know what a cup of this, that, or the other looks like. Since I began my MFP journey, I have been weighing everything to the gram. I'm at a point now where I can reach into a bag of nuts and pull out a handful and it will be 27 to 29 grams. So when I eat out I can usually eyeball how much chicken (a palm-sized chicken breast is 7 to 8 ounces - I have large palms!) or how much broccoli. I no longer sop up sauces with bread, so what ever sticks to the food, I usually count as 1 to 2 tbsp, and leave the rest on the plate.
So it is definitely possible. You'll get good at it with practice. I especially recommend taking meals home and deconstructing them to get an idea of what's involved. Best of luck!0 -
natasha_hal1 wrote: »I have been losing weight for about six months now. Whenever I do eat out, I almost always eat at Subway. However, if I do go to a sit down restaurant, I can automatically tell what is going to have more calories. Always try to get something grilled and drink lots of water before your meal! (this will prevent you from eating as much). My go to is a grilled chicken sandwich with avocado, lettuce and tomato.
That would be relatively high calorie compared to grilled chicken served with vegetables, please use no butter, margarine or oils, and swap my starch for extra vegetables, which is how I used to order when I was running a large deficit.
Nowadays I eat at McDonald's almost every day.... Just... not exactly the same items most people frequently order. And certainly not without customizing my order.2 -
What kind of job requires that you eat out every day? It is tough to lose weight and eat out as many options are high calorie. I don't eat fast food at all and I don't recommend that fast food be a part of any weight loss program.
Really? Why not? I lost 66 pounds and I eat fast food regularly. Not every day, but at least once a week and occasionally more. I also eat at mom & pop restaurants. OP, you can eat out. Just log it and make sure it fits your calorie goal. Lots of fast food places list the calories on their menus. If I go to a non chain restaurant I just use nutrition information from a similar restaurant.3 -
Thanks y'all. Appreciate the feedback and suggestions!1
-
Sodium induced water weight is "easy enough" to deal with if you use a weigh trend tracking web site or application.
I use trendweight.com connected to a free (even without a tracker) fitbit.com account that automatically pushes weigh ins to MFP and trendweight.
You can also use weightgrapher.com or happy scale for iphone/libra for android.0 -
You definitely can, it's just a matter of making the right choices where to eat out. There are definitely healthy options in today's health-conscious society. There are other factors that might come into play but there are definitely healthy options while eating out. Best of luck!0
-
I always ask for a nutrition guide at the restaurant. Most chains seem to have them and non-chain restaurants usually do not. Then take it from there.0
-
I get the busy season eating out now and then, but it is just much healthier (and cheaper) to pack your lunch and take it with you. Even if you manage to eat at a deficit while eating out, the sodium content is going to be through the roof. Not only can sodium be bad for your blood pressure, but excess sodium can cause you to retain excess water.0
-
I get the busy season eating out now and then, but it is just much healthier (and cheaper) to pack your lunch and take it with you. Even if you manage to eat at a deficit while eating out, the sodium content is going to be through the roof. Not only can sodium be bad for your blood pressure, but excess sodium can cause you to retain excess water.
Yeah but as long as you drink enough, high sodium won't do any harm unless there are underlying medical problems.0 -
Yeah but as long as you drink enough, high sodium won't do any harm unless there are underlying medical problems.[/quote]
Except that research has shown that high levels of sodium over an extended time raise blood pressure. Millions of Americans have high blood pressure and it didn't come as a result of eating veggies.What kind of job requires that you eat out every day? It is tough to lose weight and eat out as many options are high calorie. I don't eat fast food at all and I don't recommend that fast food be a part of any weight loss program.
Really? Why not? I lost 66 pounds and I eat fast food regularly. Not every day, but at least once a week and occasionally more. I also eat at mom & pop restaurants. OP, you can eat out. Just log it and make sure it fits your calorie goal. Lots of fast food places list the calories on their menus. If I go to a non chain restaurant I just use nutrition information from a similar restaurant.
I don't know how much weight you had to lose in the first place or how many calories you eat a day. Fast food is simply not a healthy choice though and this person made it sound like they eat fast food often.
1 -
Except that research has shown that high levels of sodium over an extended time raise blood pressure. Millions of Americans have high blood pressure and it didn't come as a result of eating veggies.
Thankfully that is true. Or I'd still be nearly passing out on a daily basis due to low blood pressure. Increasing sodium in my diet (to levels considered unhealthy for people with heart conditions for example - such as my dad) means I can manage my BP without needing medication.
Medical advice should be left to specialists. You don't know what medical conditions a person could have and as such telling someone to 'lower their sodium' might actually do them harm - as it would in my case for example. This is usually the reason why comments about sodium/fast food and such are completed by 'unless there is an underlying medical condition' and then the only person apt to give advice is the person's doctor.
Back to the OP: I eat out nearly every day ranging from restaurant sit down meals to fast food. I've gotten pretty good at judging portions and calorie contents and usually complement the meal with a salad or some fruits to balance out nutrients. Just work on adapting the portions to something that works for your satiety and stays within your calories.
EDITED to clean up the mess in the quotes (and my grammar)...1 -
First, I would not call telling someone to watch their sodium intake "medical advice" and secondly, very few people suffer from low bp (although I do). I can raise it without eating super unhealthy fast food though. Even if you can balance the calories, fast food will never be "healthy" and should certainly be eaten infrequently and in moderation.1
-
What kind of job requires that you eat out every day? It is tough to lose weight and eat out as many options are high calorie. I don't eat fast food at all and I don't recommend that fast food be a part of any weight loss program.
Really? I had fast food yesterday and still ended up with extra calories at the end of the day.
OP, there are several ways you could go about it. Have you looked into intermittent fasting where you restrict your intake to a certain eating window? In this version of Intermittent fasting you basically skip a meal or two (would be breakfast, or breakfast and lunch in your case) and concentrate your calories into one meal and possibly a few snacks, which would allow you to eat the same portions you are used to most of the time.
Some other options would things like increasing your activity level for extra calories, having smaller breakfast and lunch, being picky with your restaurant menus ordering lower calorie options, leaving a portion of the food on the plate, eating lower calorie days to save up calories for days you expect a social dinner, or a combination of several strategies. I have managed to eat out even on my fasting days when my calorie budget is only 800 calories. After a while you get good at manipulating your intake to fit in your social life and career.
2 -
I get the busy season eating out now and then, but it is just much healthier (and cheaper) to pack your lunch and take it with you. Even if you manage to eat at a deficit while eating out, the sodium content is going to be through the roof. Not only can sodium be bad for your blood pressure, but excess sodium can cause you to retain excess water.
My last blood pressure reading was 102/74. As for eating out being 'unhealthy'-here's the rest of my health screen from last month. As I mentioned earlier, I usually eat out 3-4 times a week-
OCTOBER 2016 Blood Panel/Health Screening Results:
-total cholesterol: 143
-cholesterol/HDL Ratio: 2.6 (anything under 5 is optimal)
-HDL: 55
-LDL: 84
-glucose: 95 (I used to be a pre-diabetic btw)
-waist circumference: 25
-current bmi 21 (I've lost 50lbs and have maintained it for several years now)
As for water retention, I can easily wear a size 4 jeans and a size small top. Eating out regularly hasn't caused any issues for me, I lost the extra weight while doing it and I now maintain while continuing to eat at restaurants several times a week.
OP-just keep track of your calorie intake and you'll be fine 2 -
Hey there, I'm a Flexible Dieter and eating out while sticking to my macros is something I'm pretty experienced with, so here are my tips!
1. Pre-plan your Nutrition the day before. Find the meal you wish to have at the restaurant, and log this into your food diary first of all so it deducts from your targets. Then simply plan the rest of your days nutrition around the restaurant meal that you've logged. Most chain restaurants have their nutritional info online and should be asy enough to find in the MFP database.
2. If you cant find the meal from the restaurant in the MFP database, try and find the same meal or similar from a different restaurant. Although it may not be quite as accurate, chances are the macros will be similar.
3. If you cant find the meal in the MFP database at all, simply search for each individual food that makes up the meal. For example, a general search for Sweet potato Fries, and a seperate search for a BBQ Chicken burger etc.
4. If you go with option 3, its best to over-estimate your portion sizes just to be on the safe side, so even if you think you've got about 150g of sweet potato fries, always log about 175-200g!
If you need anymore help feel free to add me and message me!1 -
SamMarriottPT wrote: »Hey there, I'm a Flexible Dieter and eating out while sticking to my macros is something I'm pretty experienced with, so here are my tips!
1. Pre-plan your Nutrition the day before. Find the meal you wish to have at the restaurant, and log this into your food diary first of all so it deducts from your targets. Then simply plan the rest of your days nutrition around the restaurant meal that you've logged. Most chain restaurants have their nutritional info online and should be asy enough to find in the MFP database.
2. If you cant find the meal from the restaurant in the MFP database, try and find the same meal or similar from a different restaurant. Although it may not be quite as accurate, chances are the macros will be similar.
3. If you cant find the meal in the MFP database at all, simply search for each individual food that makes up the meal. For example, a general search for Sweet potato Fries, and a seperate search for a BBQ Chicken burger etc.
4. If you go with option 3, its best to over-estimate your portion sizes just to be on the safe side, so even if you think you've got about 150g of sweet potato fries, always log about 175-200g!
If you need anymore help feel free to add me and message me!
^ These are good suggestions.
I'd also add that you should just go with this and see what happens. If you find that you're having an issue losing then you'll need to reduce your calorie target a bit further. Depending on the choices you're making at the fast food restaurants, you MIGHT also find yourself having to set a lower target than you'd anticipate simply because you may be losing out on some accuracy with restaurant food vs self prepared food (you may need to compensate for this).
Another thing you MAY need to do is be a bit more diligent during the meals that AREN'T coming from a restaurant. Sort of like creating a larger deficit during those meals to buffer the energy load coming from the fast food meal later that day.
Ultimately though, you won't know until you try.
Is it possible? Yes of course it is possible. However I DO think it has the potential to make it more challenging, and I think some people wouldn't be able to succeed under those conditions.1 -
sure, you just have to watch the calorie and portion sizes. In restaurant styles- ask for a box right up front, and put half your meal in it. Fast food- get the lowest calorie thing- and it may not be the salad! If you do get a salad, use like, a third of the dressing. Get fruit if available, have a box of granola bars or trail mix, or what- have- you in the car so you can eat that, and then get a kids meal.0
-
First, I would not call telling someone to watch their sodium intake "medical advice" and secondly, very few people suffer from low bp (although I do). I can raise it without eating super unhealthy fast food though. Even if you can balance the calories, fast food will never be "healthy" and should certainly be eaten infrequently and in moderation.
What is unhealthy about fast food specifically in your mind?3 -
Yeah but as long as you drink enough, high sodium won't do any harm unless there are underlying medical problems.
Except that research has shown that high levels of sodium over an extended time raise blood pressure. Millions of Americans have high blood pressure and it didn't come as a result of eating veggies.What kind of job requires that you eat out every day? It is tough to lose weight and eat out as many options are high calorie. I don't eat fast food at all and I don't recommend that fast food be a part of any weight loss program.
Really? Why not? I lost 66 pounds and I eat fast food regularly. Not every day, but at least once a week and occasionally more. I also eat at mom & pop restaurants. OP, you can eat out. Just log it and make sure it fits your calorie goal. Lots of fast food places list the calories on their menus. If I go to a non chain restaurant I just use nutrition information from a similar restaurant.
I don't know how much weight you had to lose in the first place or how many calories you eat a day. Fast food is simply not a healthy choice though and this person made it sound like they eat fast food often.
[/quote]
My goal was to lose 60 pounds. I am actually struggling a bit with finding my maintenance. My blood pressure was never really high, but it is lower since I have lost weight and I eat out as frequently now as I did before I started calorie counting. Right now I eat 1900-2100 calories per day. I ate 1400-1600 when I was losing. I do not have any issues with sodium. And the OP didn't mention any problems either. The OP asked if it was possible to lose weight while eating out. The answer is yes it is possible as long as you stay at a calorie deficit. The biggest problem I see with eating out everyday is that it is expensive.2 -
Wendy's Baconator, medium fries, and small Frosty: 1710 calories
Wendy's Grilled Chicken sandwich, small chili, and diet soda: 530 calories
In other words, it's all about the choices you make.
Regarding sodium: I've been on blood pressure meds a long time. It's a genetic thing, and weight is a big factor in my case. Some people are sodium-sensitive, many are not. My intake of sodium does not affect my blood pressure; losing weight does. I performed an experiment on myself and drastically cut my sodium intake to way below the recommended level for several weeks: it had zero effect on my blood pressure.
The American Heart Association site says: "High blood pressure can run in families. If your parents or close blood relatives have had high blood pressure, you are more likely to develop it, too. However, lifestyle choices have allowed many people with a family history of high blood pressure to avoid it themselves."4
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.6K Introduce Yourself
- 43.5K Getting Started
- 259.7K Health and Weight Loss
- 175.6K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 393 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.7K Motivation and Support
- 7.8K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.3K MyFitnessPal Information
- 23 News and Announcements
- 937 Feature Suggestions and Ideas
- 2.3K MyFitnessPal Tech Support Questions