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MyFitnessPal Community

Job requires extensive eating out - strategies?

eyer0ll

I write about food and restaurants for a living. I have to eat out 3 times per week minimum, and usually these are situations in which I can't make my own choices about what to order (set multi-course menus, set drinks, etc.) Almost none of the places I eat have nutritional info online.

Complicating things are my previous experiences with weight loss, which mainly consisted of deprivation and binging cycles, obsessing over calories/points, white-knuckling it to my goal weight, and promptly regaining all my weight plus more -- so I'm trying to lose in a much more sustainable and healthy (physically, mentally) way this time around. For me this means not giving up entire categories of food (booze, dairy, carbs, fat, etc.) as well as not obsessing over what I'm eating to the point I can't enjoy it.

I'm early in the weight loss process this time around and so far these are the things I'm doing (and think I'm doing right): limiting the number of drinks when I eat out; leaving food on the plate at the end of every course; consistently weighing food when I eat at home; logging everything even if I know it's an estimate; exercising to the best of my physical ability (which isn't much right now); trying to shed the black and white, "I screwed up, just f- it" mentality that leads to giving up.

I feel good so far and have had decent results in my first couple of weeks, but I know this will be a huge challenge for me going forward. Any insight or suggestions -- other than getting a new job?

Replies

annacole94

Control what you can control. If you eat out one meal, make the rest of the day well balanced and low calorie.
Every occasion isn't THAT SPECIAL. I somehow have a special occasion weekly (birthday, book club, work thing, whatever), and I have to talk myself down from taking that many days off.
You can make rules like "I only drink alcohol on Friday and Saturday" to further limit calories without quitting 100%.
Limiting portions is the biggest thing if you're not choosing the food. The richer the course, the more you can aim to leave behind (easier said than done!)

As for exercise, do what you can where you are. Walk more. Bike to a destination instead of driving. Little stuff adds up if you do it often.

Tacklewasher

I'd focus on the weekly calorie goal, knowing you will be over on work days and plan to be under other days. You are going to always have a tough time estimating the calories at the restaurant, but you will get better with practice.

trigden1991

Alternate day fasting may be a winner for you. Fast on 2 days when you don't "have" to eat out.

Muana1005

I think eat the one meal only when you have to work, then restrict on the other days. My husband eats out a lot for work too and this strategy, combined with exercise, seems to have worked for him.

T0M_K

if you are doing well so far, then maybe you are on to the right path. success happens to those to don't say F'it and give up. as you weigh your foods, you should become better at eyeballing things...however you don't know the ingredients on a lot of things.

I'd do a couple things personally. #1. you don't have to finish your plate. #2. weigh everything you eat while not eating out...that means solids on grams, fluids in ounces. no cups of this, tbsp of that. weigh! weigh! Weigh!. Imagine if you will peanut butter on a spoon. heaping a little, flat to the top of the spoon? just how do you guage it without weight and PB is calorie intensive! have to weigh! #3. If possible, don't eat the "saucy" dishes..Alfredo or Chicken with steamed veggies? The choices is huge. #4. Limit calorie intensive drinks....drinking calories is a no go for me unless its a beer a day or something, then its a light. I have even chose something Miller64 just because of the cal's. ABV is not goal in a diet time. I love a IPA or Craft beer but they are LOADED for the most part. #5. Smart choices on Salads, dressings, additives like cheese and croutons add up fast. Blue Cheese isn't or full on Ranch isn't a friend in a weight loss scenario.

Just some thoughts! you can achieve your goals. it will be a challenge..buckle up. and just do it!

exercise as much as possible. go progressive and slowly make strides and make it a part of your lifestyle.

best wishes!!

Heather4448

My suggestions are (1)Increase your NEAT and (2) Walk on the treadmill while you're watching TV at home. Just generally try to burn more calories on a daily basis so you can bank some for the high calorie meals.

leajas1

Hi! My husband is a food writer and editor and runs into the same problem. There are lots of good strategies above, especially the calorie cycling and not finishing your plate. You can even eat 1/4, 1/3 or 1/2 (whatever) of the plates you have to order and then take the rest home to weigh so that you have a more accurate measure of how much you ate.

SezxyStef

leajas1 wrote: »

Hi! My husband is a food writer and editor and runs into the same problem. There are lots of good strategies above, especially the calorie cycling and not finishing your plate. You can even eat 1/4, 1/3 or 1/2 (whatever) of the plates you have to order and then take the rest home to weigh so that you have a more accurate measure of how much you ate.

I agree.

As a foodie I know that if the meal isn't up to par I am not one to finish it and I am paying for it.

For example the eggs benny I had this weekend...I was paying for it and only ate half as it wasn't that good.

As a food writer you aren't even paying for it...you get to not even feel like "clean plate police" are coming for you.

unknown

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French_Peasant

Wow, that is a challenge! I love reading about food, but have not to this point spared a thought for the poor author or reviewer. Thank you for the marvelous service you provide to humanity.

We eat out multiple times a week, especially at local gastropub-type breweries and other such local places that have artsy, complex dishes and generally don't have posted nutritional values. I cook a lot, and weigh my food a lot, so have tried to develop an eye for what ingredients are being used and the quantity thereof. Between deconstructing the dishes for logging, not finishing everything on the plate (especially things like desserts, anything drenched in any sort of white sauce, etc.), keeping a tight rein on your food otherwise (huge emphasis on lean proteins and veg), and exercising to the extent you can, you should be able to be successful.

The key is being consistent and putting in the effort over a long period of time, not just scrapping the whole project because you ate ALL the hollandaise or bechamel at one particular sitting. Just deconstruct it, log it, and make a point to regain some of that lost ground later in the week, whether you cut calories, do some intermittent fasting, or just do a 5-hour hike or long bike ride (or both!) on the weekend.

StaciMarie1974

Estimating to the best of your ability on these 'work' meals, breaking it down into ingredients and approximate quantities. Smaller meals for the rest of the day, and aim for as close to total accuracy on the meals you CAN choose/control.

Are you required to eat everything on your plate, or simply taste it? If you don't have to finish the meal 100% and the portions seem larger than you need/want, then only eat the portion you think will be filling.

animatorswearbras

I'm not sure if I.F. is for you if you've struggled with binge/restrict cycles before (although I could be totally wrong)? Is there anyway that you could walk/jog/exercise some extra cal credit into the days you're working? Also perhaps eating super light, soup, salads, egg whites for breakfast during critique days? As for the eff it I give up, consider MFP as part of your job now, that was a eureka moment for me when I realised through another forum member it just has to be part of my life, not a hobby or a fad just a new element no different to washing my hair, cleaning my house (or going to work), I'm not always motivated to do it but I have to do it.

BTW I eat out and drink nearly every weekend, I lose slow but I still lose, it can be done as long as you realise this is a marathon and not a sprint to the finish.

eyer0ll

French_Peasant wrote: »

Wow, that is a challenge! I love reading about food, but have not to this point spared a thought for the poor author or reviewer. Thank you for the marvelous service you provide to humanity.

The struggle is real.

SezxyStef wrote: »

As a food writer you aren't even paying for it...you get to not even feel like "clean plate police" are coming for you.

The clean plate police are always around. I can't even tell you how hard it was to throw out restaurant leftovers the other day (I did it, though).

Thanks to all who read and posted such thoughtful replies. Lots of good info to mull over.