Eating out? How to do it mindfully
Out for dinner but fear pizza will push you over the limit? Not with our 8 mindful eating tips
1. Be a super planner
Plan ahead and decide on your meals for that week. Look up the restaurant's menu in advance, work out PointsTMvalues using the Eating Out guide in the WW app and make sure you will be within budget for the week. Then relax, knowing you've taken control!
2. Offset pudding with a power walk
Get more active in the days before you plan to go out. There's no better incentive to take a quick stroll, hit the gym or go for a swim than knowing you'll be reaping the rewards later.
3. Eyes on the prize...
One survey found that where you sit in a restaurant might influence how much you eat – people in well-lit sections ordered healthier options. But even if you're in a dark booth next to the dessert trolley, remind yourself what the goal is.
4. Learn the language
Beware 'crispy' or 'rich' dishes as they could have lots of added fat. 'Steamed, grilled or baked are healthier and lower in Points values,' says Weight Watchers Programme Development Team Nutritionist Lucy Vickers.
5. Make the menu your own
Don't be afraid to bring your own salad dressing, get that sauce on the side, or make smart food swaps. Asking for what you want will often be easy and doable and lets you take control of what you eat. 'This can help make way for dessert as well!' says Lucy.
6. Get your portions in proportion
If portions are generous, share with a friend, or ask for a smaller dish. If your steak comes with chips, don't be afraid to ask to swap them for some new potatoes (with no butter!) or a salad.
7. Enjoy indulging!
When you're eating something that has a high Points value, make sure you enjoy every bit and eat mindfully. 'Savour that moment,' says Dr Gary Foster, Co-Chief Scientific Officer of Weight Watchers. 'You really want to be focused. This is an occasional event and it's a valuable time, so pay attention and don't rush through it.'
8. Do your best, and don't stress
If things don't go as you'd planned, it's okay. Tomorrow is another day and it starts with a positive attitude!