Eating Healthy While Eating Out

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I’m a bonafide fat kid.  I like food.  Bad food.  The worse it is for my health, the more attracted to it I tend to be.  Dieting doesn’t work for me, but changing my lifestyle would.  That’s hard.  Why?  Because my environment influences my behavior.  I need to learn the art of eating healthy while eating out. I did fantastic when Gangplank Health did the Fat Off, largely because the enormous support of those around me.

I am desperately out of control surpassing 250lbs and climbing to 260lbs.  My wife and daughters have started doing Crossfit  Incite and are supportive of each other and radically changing their environments.  This week I have decided enough is enough and I plan to change too.  Step one was no more soda.  I have been drinking mostly water and sometimes unsweetened tea.  Step two stop gorging on calories, measure what I put in my body and be smart about my choices.  Step three start exercising.  I am still stuck on step three, but the Gangplank Mile yesterday certainly helped motivate me.
I fail biggest at work.  When I travel I am horrible at eating right, but even at lunches I struggle.  As a team we try to eat together regularly, but we are pressed on time and often times don’t pick the most stellar places for someone wanting to make healthier choices.  I am learning that with a little footwork that at most places you can make a huge difference without starving yourself.  Here are two experiences I had this week alone.

Eating Healthy While Eating Out My Experience This Week

El Sol Bakery: Local Mexican Eatery (calories estimated by ingredients)

Old Me
886 Carne Asada Burrito w/ Cheese
12″ Flour Tortilla (356)
10oz Carne Asada (267)
1/2cup Shredded Cheddar (228)
Pico (35)
200 Chips and Salsa
440 32oz Mountain Dew (8oz x 110)
1,526 Total Calories
New Me
503 Bacon, Egg and Potato Breakfast Burrito (minus tortilla)
3 pieces of bacon (130)
3 eggs (306)
1/2 cup potatoes (67)
200 Chips and Salsa
0 32oz Unsweetened Iced Tea
703 Total Calories
823 Calorie Difference
smashburger Eating Healthy While Eating Out

Copyright Vivian D Nguyen

Smashburger : National Burger Chain (nutrition guide)

Old Me
1,048 BBQ, Bacon and Cheddar Big Smash
520 Smashfries
500 40oz Dr. Pepper (20oz w/ refill) (20oz x 250)
2,068 Total Calories
New Me
525 Build Your Own Burger
Whole Wheat Bun (200)
Grilled Chicken x 2 patties (110×2 220)
Sharp Cheddar Cheese (80)
BBQ Sauce (25)
0 40oz Unsweetened Iced Tea (20oz w/ refill)
525 Total Calories
1,543 Difference
In both instances I walked away full.  I also didn’t feel “cheated” (important to fat kids like me) like I had some crappy meal.  I didn’t have to choose the horrible salad option.  I don’t know if I am disciplined enough to keep it up, but this week I proved to myself it is possible.
Where do you get your support from?  How are you coping with a world that is designed to over feed us?

4 thoughts on “Eating Healthy While Eating Out

  1. I feel your pain, Derek. This totally applies to me too: “I like food. Bad food. The worse it is for my health, the more attracted to it I tend to be.” Been working out but know I’m not going to really make gains on getting fitter until I clean up the diet myself.

    Came across this article which had some good points about getting into a good feedback loop of seeing results, working at the diet/exercising. Think I just need to buckle down on the diet for a bit & see if the results will help continue the cycle.

  2. Thanks alot. I just got incredibly hungry reading this. Actually your advice is spot-on (as someone who has gained and lost 30-40lbs 3x in my life):
    step 1: Change your environment
    step 2: Make sure you’re partner(s) are on board with the change
    step 3: cut out soda asap.
    step 4: learn to love ice water
    step 5: one meal one plate: No buffets or reaching for seconds. (but see steps 1 & 2 for help)
    THEN and only then
    count calories
    and, of course exercise … every day – no matter how short.
    You’ll be surprised how quickly you can get below 1800 per day and not miss anything.
    Another tip: Blueberries!

  3. Good job Derek. I’m proud of you! Only you can control what you put in your body. Glad to see you’re giving up soda. Water is a much healthier alternative. There are good choices on every menu. You just need to pick the right ones. Good job!

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