No, this is not a post about refusing to meet your friends for dinner because you are on a diet. Or going out, but sipping miserably on water with lemon in the corner. This is about how to stay on track with fitness goals when going out. While still having a great time!
Do you wonder what makes me an “expert” qualified to offer advice? I am a social animal. And I live in Dubai which offers so many amazing restaurants and diverse friendships. It is almost rude not to take advantage.
But I also have 2 small kids, a demanding full time job and ambitious health and fitness goals.
Here is the full list of every single thing I do before, during and after to make sure I enjoy myself. But also stay on track with fitness goals when going out.
Much before going out
1. I say “no”
It doesn’t mean missing your best friend’s birthday party to go to the gym. It just means not accepting every single invitation because you feel bad saying no.
Be honest with yourself – do you sometimes attend social outings as an obligation?
Don’t be a people pleaser and prioritize yourself and your health.
2. I don’t go out more than once a week
If I ever need to break this rule:
3. I make sure there is at least one day in between outings
You need this break to catch up on sleep, eat good, nutritious food and go to the gym.
4. I don’t go out the night before busy work days
If you have an early work meeting or a packed day ahead, better find a different day for your Ladies night plans. You will thank yourself later.
5. I research restaurants in advance
If you have a say in the choice of a restaurant, go for one that:
– is not too far away
Don’t waste your sleep time in unnecessary commute
– has good food
I don’t mean low calorie or healthy food. I mean really tasty food, made with high quality ingredients that would be worth the indulgence.
Check this article for more tips on How to enjoy cravings and stay on track with fitness goals.
The day before the night out
6. I go to the gym
7. I go to bed early
The day of the night out
8. I take supplements for my gut
I always try to get all important vitamins and minerals from food first before reaching for a pill. But I do bloat a lot after eating too much or eating new food.
So I take digestive enzymes and probiotic supplement before eating out to help my gut.
9. I drink a lot of water
10. I exercise
But if it means waking up way too early to make it to the gym, then a quick home workout will do the trick.
11. I do NOT diet or lower my calories
And the same applies for the day after.
BUT….
12. I try to balance my macros
For example, If I am going to a Mexican place in the evening and I know I will stuff myself on guacamole (healthy fats), I will eat more carbs for lunch.
Going out for sushi? (hello sticky rice aka carbs) Up your healthy fats for breakfast and lunch (seeds, nuts, salmon).
The one nonnegotiable is: I always eat protein, every single meal.
13. I have a snack before I go out
If you ask me to delete everything I just wrote and leave only one tip, this will be it.
Never leave the house hungry. By the time you reach, get seated and order, you will be so starved, you will either destroy the bread basket or order way too much.
14. I take photos in my outfit for the night
Sounds crazy? Just try it. Next time you feel lazy to go to the gym, pull out those photos. Your own progress – the flat stomach in a crop top or the nice, toned arms in a sleeveless dress, will keep you motivated.
When I am out
15. I enjoy myself
Don’t obsess if you ate too much desert or that you will skip gym tomorrow. If you follow at least some of the tips in this article, you would have already done a lot for your health and fitness. You deserve to enjoy yourself!
16. I drink a lot of water
Have a sip of water for every single sip of alcohol. You will thank yourself the next day when your hangover is half of what it will be if you don’t drink water.
17. I drink wine
Cocktails are a bad idea in many ways:
– they have a lot of extra calories
If you are watching your weight, drinking your calories can easily be one of the 4 reasons why you are not losing weight.
– they spike your blood sugar. And when it crashes back down, it makes you hungry and craving all sorts of unnecessary treats during the night and the next day
You will not like this one. But I only drink when I go out (excluding 1 occasional glass of wine on Saturdays). So yes, in weeks when I don’t go out, I don’t drink. Reducing alcohol to a minimum, definitely had a very visible impact on the way I look and feel.
18. If available, I always order protein
Do you wake up starving after a night out? Having lean protein (fish or meat) at dinner and for breakfast the next morning will make a huge difference.
The next day
19. I take care of my gut
If you feel bloated try:
– drinking camomile and mint tea
– eating breakfast high in probiotics such as greek yoghurt
20. I prioritize my sleep
Skip your workout, it will not be that effective anyways. And make it a point to go to bed early.
21. I don’t drink that extra cup of coffee
You will be tired and you will want to have extra coffee. But don’t do it! You do know already it will make you feel worse.
Try these instead:
– sip on infused water. Just throw some mint and cucumber or citrus fruits in your water bottle
– take a 10 minute walk around your office building during your lunch break. If you catch some sunshine, even better
There you have it. 21 tips on how to stay on track with fitness goals when going out. Don’t be overwhelmed and feel like you need to do everything. Even if you choose to try just a few things on this list, you will feel so much fresher the next day.
And you will keep effortlessly crushing your health and fitness goals!
Sounds like a win-win to me 😉
If you liked this article, you will also enjoy:
How I handle food cravings to stay on track with my fitness goals
How to get fit by eating more, not less
7 ways to stay on track with fitness goals when traveling on vacation
