Your newfound confidence instantly turns to anxiety, because you know this usually goes one of two ways. You either stay at home for fear of not being able to control yourself, or, you go out, eat and drink to your heart’s content, and completely obliterate your diet. It doesn’t matter which option you choose because the next day is a guaranteed guilt-fest. You either regret being a social recluse, or a hungry hungry hippo.
Expert tip: Restaurant chains such as Carluccio’s, Pizza Express, Wagamama, and Bella Italia all provide detailed nutrition PDF’s. Click HERE for a more extensive list.
Expert tip: Consume low-fat sources such as chicken breast, lean beef, and greek yogurt, as they’ll provide the most protein for the least calories.
If you know it’s going to be a night of overindulgence, you can even reduce your daily calorie intake by 10-20% for several days beforehand.
Expert tip: To prevent muscle loss and excessive hunger when reducing calories, always decrease carbohydrates and fats; never decrease protein.
Expert tip: Combining protein and fibre rich foods will be your best bet. Not only does fibre ‘stretch’ your stomach (which creates a feeling of fullness) it also slows down the rate at which it empties food. Eat 1-2 portions of fruit and plenty of veggies throughout the day.
Expert tip: Choose grilled meat, ask for any veg to be butter-free, and avoid chips like the plague; an average portion can easily contain up to 600 calories.
Expert tip: Stick to unflavoured spirits such as vodka, gin, whiskey, and rum (just not all at once!).
Expert tip: Have a low-calorie alternative prepared in your fridge for your arrival home. Heck, even store an ‘end of the night’ protein bar in your pocket if you have to! Just do whatever it takes to avoid this diet destroyer at all costs.
Finally, some food for thought - those were my simple steps to prevent a night out from ruining your diet, but before I go, I want to show you how just one night of overindulgence can completely destroy your fat loss goal.
Let’s say an average-sized lady (let’s call her ‘Liz’) maintains her weight at 2,000 calories per day. She’s currently dieting, so consumes 1,600 calories for 6 days of the week. But, on the 7th day, Liz goes on a night out with her friends; eats 3 courses at her favourite Italian restaurant, drinks a whole bottle of wine, two cocktails, and slams down 4 Jägerbombs for good measure. That’s easily 3,500-4,000 calories. Add another 1,000 for her post-booze pizza, and at least 1,200 for the food she had earlier in the day, and you’re looking at approximately 6,000 calories.
Now Liz has taken her daily calorie average from 1,600 (a calorie deficit) up to 2,229 (a calorie surplus). One day of overindulgence means she has undone 6 days of dieting and has even gained weight. Poor Liz.
That’s it for today. Until next time, follow me on Instagram to keep an eye out for future blogs, healthy recipes, exercise tips, and much, much more.
As always, please don’t hesitate to contact me HERE and I’ll be happy to answer any questions that you have.