John Barban - Social Eating Survival Guide.pdf

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Social Eating Survival Guide
How to survive holidays, weddings, birthday parties and other
social eating events without gaining weight
INTRODUCTION……………………………………………………………….1
DINNER DATE……….………………………………………………………….2
RUNNING ERRANDS………….…………………………………………..…4
GROCERY SHOPPING……………………………………………………..…6
COFFEE BREAK………………………………………………………………….8
FAST FOOD………………………………………………………………….…10
BIRTHDAYS, WEDDINGS, and CELEBRATIONS……………..……12
HOUSE PARTIES: Holidays and Hosting……………………………14
OFFICE SPACE…………………………………………………………………16
MOVIE NIGHT…………………………………………………………………18
THE KIDS ARE ALRIGHT……………………………………………………20
www.anythinggoesdiet.com By: John Barban
INTRODUCTION
Trying to lose weight in our modern mass consumption “eat-whatever-you-want, whenever-
you-want, and as-much-as-you-want” society is kind of like navigating a minefield. You just
don’t know when the next temptation to eat is going to show up or how it will be packaged.
It could be an offer to go out for dinner, an invitation to a wedding, a long weekend
bbq/cookout, a simple coffee date where a simple cup of ‘joe’ turns into a whipped cream
caramel mocha latte with banana bread on the side (you could go from zero to 1200 calories in
one order!).
It’s everywhere you turn, commercials advertising your favorite food in a moment of weakness,
cookies on sale at the grocery store, christmas dinner, thanksgiving dinner, birthday parties, the
break room M&M bowl, and the minefield goes on and on.
This guide will give you practical examples and tips that’ll help you get through any and all of
these events and places without ruining your weight loss success. We’ll go through the most
common places where you’ll hit obstacles on your way to weight loss, some typical situations
you might find in each, and give you some clever tips on how to sidestep these obstacles.
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DINNER DATE
It’s date night. You may be saying to yourself that if you’re going to spend all that money on
dinner, get dressed up a little, and go out, you want to get your money’s worth. That’s true, and
don’t stop thinking that you should enjoy your night out – but don’t think of the ‘bang for your
buck’ coming in the size of the plate that’s going to be served to you. Enjoy the ambiance, the
company, the luxury of being served and poring over the choices. Enjoy not cooking, being out
of the house, and the little candle on the table. Think of these things as what you’re paying for
on your way out, and you won’t be tempted to try to get the biggest steak, even if it’s cheaper
than the much smaller salmon filet. Here are some tips to keep calories low on date night.
•
Un-Super Size it : If you’ve been to the restaurant before and know how big the thing
you ordered normally is, ask them to bring it with “half the potatoes” or order the
“lunch size” (often available for pastas and salads).
•
Just ask: Almost all restaurants will give you extra veggies instead of side dishes like rice
or potatoes, so just ask!
•
Start Slow: To avoid the pressure of having alcoholic beverages and other caloric drinks,
simply phrase your first drink order like this:
“I’ll START with a water…”
By phrasing it this way the server still thinks there’s a chance they can upsell you on a
more expensive drink later, and the rest of your table doesn’t feel like you’re bailing on
them and that there’s a chance you’ll join them for an alcoholic beverage later. In a few
minutes everyone will have forgotten that you’re only drinking water and the pressure is
off of you to order an alcoholic beverage (the server will eventually get the picture too
but by this time you should already have your food!).
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•
Sharing: Two people can share an appetizer and a main course (or even just a main
course). This way both of you can have a couple different things without breaking the
calorie budget (and the wallet budget!). Nowadays just about any entrée in most
restaurants is usually more than enough food for two people anyway; restaurants just
tend to over serve to satisfy their customers.
•
Don’t drink your calories: Five hundred calories of juice can go down in seconds without
filling you up at all…what a waste. Wouldn’t you rather have a juicy piece of meat or a
huge salad with all the fixings? Drinking calories will never satisfy hunger but it sure will
put the breaks on any weight loss progress. If you really need to have something to
drink that has some taste or flavor to it, try to keep it to diet drinks, or coffee’s and tea’s
with minimal milk/cream/sugar.
•
Wine For Dessert. When other people are indulging in very high calorie indulgent
dessert you can skip the dessert and instead opt for a glass of wine or another drink.
This way you won’t get peer pressured into having a 700 calorie dessert, but instead you
can get away with 200 calories or so with a glass of wine…another advantage to this
technique is that it’s more socially acceptable to leave behind a few sips of wine
compared to a few bites of dessert!
•
Go Hard: If you know you’re going to be pressured to drink all night, sometimes hard
liquor is a better choice. It’s much more socially acceptable to nurse one or two drinks
of something hard like scotch all night, whereas someone will always top off your wine
glass or hand you another beer. This wipes out any peer pressure to consume multiple
drinks which can save you lots of calories (and a hangover).
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