How to eat with people who eat 1000 calories more than you
Today when a Chick-Fil-A icedream was calling my name, I thought of my past week: A fellow intern/friend of mine who is preggers has been wanting to go out to get bagels, milk shakes, and burritos on our lunch breaks, and brought up the point, “if you keep eating with me you will gain weight too”. Though I was not worried about it because I have balanced eating habits… for the most part. I was actually enjoying the frequent trips to get food, and snacks throughout the day. But, for many people this is a struggle in their life. Even with my triathlete boyfriend, who probably eats almost double what I eat, I can see how it would be hard to be on a weight loss/weight maintenance plan.
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Mind Exercise: Bunny eating lettuce vs puppy eating ice cream. Which are you drawn to?
Tip #1: When eating out, order what will make you satisfied, but with some healthy substitutions, and only eat about half (save the other half for the next meal or next day).
- Example: My preggers friend and I go to burrito place, and I order a salad with spicy chicken, black beans, veggies, no cheese, 2 Tbsp. sour cream, and salsa for dressing. I ate half (only about 250 calories). Next, we go to Chick-Fil-A, and she wants ice cream (me too!), so I get a small cone which is only 160 calories, 4g fat.
- Important Note: By getting what you want, and eating a balanced meal with reduced/normal portions, you will be satisfied and content for quite a while.
Tip #2: Eat slowly. Calm down and take a breath. The other high calorie eater will likely be eating at a faster rate than you need to be. By reminding yourself to slow down and enjoy the amount of food you have, you will be eating mindfully.
Tip #3: Telling yourself, “no, I can’t have that”, will only make you want to eat more later on. Think to yourself, “do I really want to eat this food, am I hungry?”, and then dive in for a few bites if you do want that food. You will have saved yourself calories in the end.