When eating out choosing the better options will be the difference between having to make up for it in the gym and falling behind on achieving the results you want. You can never out train a bad diet as playing catch up never works unless you are spending over 6 hours in the gym each day doing high intensity workouts for the entire time!

Rule number 1 is to always control your portion size. Having large portions will make burning it off the next day almost impossible. If you know you will be set back with what you are eating, have only a small portion.

Rule number 2 is making smarter choices. For example; grilled instead of fried, substituting chips for salad and vegetables, don’t go crazy on sauces and gravy, drink large amounts of water with your meal – this keeps you feeling fuller without craving another slice or two of greasy pizza.

Rule number 3 is to plan around your social life. If you have a big week of social outings or events, be mindful of overdoing it so you don’t fall too far behind your health/weight goals. This can be done by being better prepared or stricter with your eating in the week following an “off week” or a “big weekend”.

Also try to avoid having carbohydrate rich foods like pasta and pizza late at night as an over consumption of these foods can store quickly as fat and can also make us feel tired and lethargic. It is important to have a balance of protein, carbohydrates and fats within your meal. Balancing these nutrients helps slow the digestion of sugar being broken down in your body. This means that blood sugar levels will not spike in the bloodstream. Without balance of these essential nutrients, excess carbohydrates will be stored as body fat.


Written by Rhys – Personal Trainer