In Ireland in Spring, it's all about confirmation and communion celebrations and if you're not hosting one, chances are you're invited to at least one! So how do we stay on track with our weight loss plan when these events come up? I know what I used to do...I would write the whole weekend off and possibly the first half of the following week, in for a penny in for a pound, right?? Not anymore...now, especially when I'm in a calorie cut, I'll be much more intentional about how I show up at these events and how I eat/drink before, during and after them to ensure I still enjoy the event AND stay on track. So here are my 7 tips for you to do the same - hope you find them useful!
1. Prioritize protein - this just means building your plate around a protein source. If you're at a buffet for example, you might start with the meat/beans/seafood options, then add salad/veg and lastly add some healthy fats. Also important to do this in the meals prior to the event, to avoid turning up to the event craving carbs!
2. Build balanced plates and snacks (30% protein; 40% carbs; 30% fat - roughly) to help regulate blood sugar levels (which impact your cravings) - you can estimate that the carb & fat amounts are usually pretty high in hotels/restaurants if eating there so you could potentially ask for more of the protein & eat less of the carbs & fat to balance the plate, and still fill you up.
3. Drink plenty of water to aid in hydration, which also manages hunger cues
4. Get some form of movement in to keep your metabolic rate steady (if possible...no stress if you can't but if you manage an early morning walk before the day kicks off you might really benefit from that later in the day)
5. If drinking alcohol, drink a glass of water between drinks to hydrate and slow your alcohol intake. I regularly opt to drive which gets me out of drinking empty calories!
6. Also if drinking alcohol, opt for clear alcohols with a light mixer when possible to keep calories lower (white wine is actually quite low in calories considering we tend to drink it slowly - 125cals per glass.)
7. In terms of tracking for events like this, I like to roughly track by guessing what's on the plate in terms of quantities. What I find is that usually it's not as far over on the calories as I expect and this makes me feel good! Tracking also keeps us a little bit more accountable when it comes to alcohol! But it's totally up to you and fine to have a day off tracking, and start again the next day!
So that's it - I hope you find these tips useful if you have a family event/trip coming up!
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