Brit Motzkus is a local personal trainer and fitness guru here in Spokane. She can be found training TRX at the Union or coaching one on one sessions at FitEdge. When she’s not training in person clients, she also runs her online training business Body Design by Brit. We became instant friends with 2 important things in common…. we love fitness and we LOVE food.
As a fitness coach and personal trainer, a few of the common question I get asked are “what do you eat? How do you eat perfect all the time? What should I eat? How can I eat healthy if I don’t like to cook?” And on the flip side, some of the questions that Chandler gets are “how do you eat out all the time and stay in shape? How often do you work out to balance out all the good meals? What’s your secret to staying fit with a food blog??”
Well I’ve come up with 10 tips to help you out. Whether you’re a food lover, fitness lover, or both, there’s a way to have your cake and eat it too.
1. Decide on a healthy lifestyle.
This means leave the “Diet” mentality behind. Healthy eating is not something you start on Monday and end on Friday. It’s balance. It’s something that is easy to maintain if you’re doing it right. If you’re on a “Diet” that makes you miserable and you can’t wait until the 30 days are over so you can end it, then something’s not right. The advice I give my clients is to start where currently are and make baby steps towards a healthier you. Don’t jump into anything extreme that seems daunting. By taking smaller, manageable steps, you’ll create a healthy lifestyle overtime.
2. Prioritize what’s worth it
This is about learning to pass up on mediocre food just because it’s there and enjoying the whole experience when you do splurge on a meal out. For me, part of what makes a splurge worth it comes down to what I like to call a “foodie experience” (which my husband loves to tease me about). This includes the good company I’m with, the location we’re eating, if it is something unique on the menu, or that you can’t find anywhere else (like voodoo donuts in Oregon), if it’s a special occasion or holiday, and how satisfied I’ll feel after eating it. If I don’t find at least one of these factors, it is NOT WORTH IT, and I’ll move on. (Read more about prioritizing your plate here, and when to splurge here)
3. Learn to cook healthy from home
As fun and convenient as eating out is, part of eating out and staying fit is not eating out for every meal! If you’re passing up on mediocre, not worth it food, then you better learn some kitchen skills. Nowadays it’s so easy to cook quick, healthy meals from home. With things like riced-cauliflower and spriralized veggies, you’ll be well on your way! (If you need some more guidance in the area of meal planning, cooking, and prepping I got you covered. Check out my Meal Guide services here. Need some healthy recipe swaps? Find them here)
4. Eat extra healthy for Non-social meals
When you prioritize what’s worth it, and learn some basic skills in the kitchen, you’ll be able to enjoy the meals out and eat extra healthy when you’re on your own. This becomes a bit of a balancing skill. If you know you’re going out for a friend’s birthday Thursday night, and your favorite ice-cream shop is involved, keep the sugar content down for your other meals throughout the day. Try a two egg veggie scramble, or a green smoothie for breakfast. For lunch, lighten things up with a salad and leave out the big sandwich, and definitely limit the processed carbohydrates in your daily diet. I talk more on this subject in my “all you can eat” blog post here.
5. Schedule in your workout
You’ll feel awesome, and your body will respond to a few extra calories so much better if you’ve had a good sweat session in your day. It can be hard to make our way to the gym or get in any form of exercise if we haven’t actually planned it in as part of our day. I tell all my clients that the best way to make exercise a part of your life is to schedule it in, just like you would a hair appointment (but hopefully much more often than a hair appointment!) We all have time for at least 20 minutes of exercise each day, we just have to make it a priority and plan for it. (for more tips for sticking to a workout plan click here!)
6. Sharing is Caring
I would say 90% of the time I eat out, I have enough food for two. If I don’t split my meal with someone, I end up saying “wow, I’m stuffed, I totally could’ve shared that!” So I’ve learned to listen to that. Remember that you can always order more food, but the chances of you needing to are slim. Restaurants typically have large portions. Especially when ordering a dessert, usually a few bites will do the trick! You can also try going halfsies with someone on a splurge & something lighter like a salad. Splitting something like a burger or pizza with a salad is always a good choice. That way, you can try more things, but not over stuff yourself with the indulgent dish all to yourself.
7. Don’t forget you can customize your plate!
Usually when I eat out, I like to enjoy the dish the way the brilliant chef designed it to be. However, there are times when I don’t want chips or fries on the side, and I would rather splurge somewhere else. In those instances I always ask for a different side option and most restaurants are accommodating! You can always get some sort of vegetable or salad instead of the chips, French fries, or mashed potatoes. Don’t forget you have control when it comes to whether your meat is grilled, fried, breaded, etc. Opt for grilled when that is available. You can also ask for extra greens instead of a grain base if you’re feeling like really lightening it up. Go into the situation with a game plan, knowing you always have options to “healthify” your meal!
8. Walk more, sit less
This one may seem super simple, but I find it makes a big difference! As this directly ties in to eating out, try parking far away from the restaurant so that you get a little walk in before and after your meal. If there’s a wait at the restaurant, walk around while you wait rather than sitting on the waiting bench. If you have a lunch break at work, take a walk! These are just good healthy habits to incorporate into your daily life. Train yourself to walk more, stand more, and sit less, and you’ll be well on your way to a healthier you. (Get my tips for more daily activity here)
9. Cut out the Extra – Unnecessary Calories
When dining out, most of us will end up eating more calories than we anticipate. These sneaky calories come from the bread basket, the basket of chips, the bottomless fries, the extra sauce, the drink, the loaded dressing… the list goes on. Most of these “extras” aren’t going to make or break our eating out experience, but it’s just there so we eat it. Unless it’s a restaurant that’s known for its fresh, homemade bread, then I’m passing on the bread basket. The bottomless chips & salsa at Mexican restaurants is one of my down falls for sure. I try to drink lots of water and wait until my meal gets there at least before I go to town on the chips. When ordering a salad, always ask for your dressing on the side (they typically put double the dressing than I would ever put on my own). Also, avoid the tasteless liquid calories. One glass of lemonade has over 50 g of sugar!! By cutting out these unnecessary extras, you can focus on the good stuff and still leave feeling satisfied.
10. Learn to Live the Moderation Life
For me, the key to living a healthy lifestyle and staying fit while eating out comes down to moderation. I know this word may seem a bit overused, but just hear me out. I often have clients tell me that they are “all or nothing” and they could never just stop at 2 bites, but I’m not buying it. I believe you can train yourself to be a moderator. It may take some practice at first, training yourself to stop when you may want to mindlessly keep going. When we master moderation, we can enjoy a night out on occasion, we can have a few bites of dessert, we exercise a healthy amount, we have the desire to move more, and we don’t have to feel guilty or depressed after a little indulgence. (read more on my views about moderation here)
Food shouldn’t be feared, it should be enjoyed. It is fuel for our body to do all of the amazing things it’s capable of doing! The more we embrace this perspective, the easier it is to adapt to a life of healthy moderation.
i love you both.
Right back at ya 🙂
Hey, great post! This is what aim for at the moment – to eat healthy and also tasty, don’t have regrets about eating some fast food from time to time and just keeping healthy diet overall. Thanks!
Thank you! It is hard to find that healthy balance, but it is definitely possible.
I like where you point out that deciding if a food is worth the splurge is important. Ever since the new year, my husband and I have made it a goal to eat healthier. This can be hard because we aren’t very good cooks and tend to eat out a lot. I want to find healthy restaurants in my area so we can accomplish our goal and still eat yummy food.
Thanks for reading! It’s often hard to decide what is “worth the splurge”, but it just makes the splurges that much more worth it.
it’s time enjoy the moment after reading the article. #9 is really very effective for me. Thanks for sharing the thoughts.
I’m glad you enjoyed the article!
Really great post! Thanks for sharing this informative article.
Your post topic is very informative and useful for all readers
Great Post, love to read it. thanks for sharing this useful information with us!!!
I love what you said about making sure you walk more and you sit less. I am trying to become more fit and exercise more. I need to figure out how to eat better to balance my lifestyle.
Simple changes can make the biggest difference! You can do it!
Thank you for giving me the idea to share the food with my companion whenever we’re eating out. I’m currently on a diet but my husband kept on insisting that we eat at the nearby Greek restaurant because he wants to try some new dishes. Your article made me realize that I can say yes to him without sacrificing my diet.
Thanks for sharing a very informative article which will be helpful for me. Staying fit is very necessary.
Thank’s, It’s a great thing that this article suggested the importance of Balanced Diet.
I think it’s great that you mentioned the importance of opting for a more enjoyable experience when you do decide to eat out. My wife has been interested in losing weight, but she wants to make sure that she will still be able to have lunch every week that her sister comes over to visit. Maybe she should find a nutrition consulting professional that can help her learn the importance of moderation.
It’s great that you talked about how to make the most out of a restaurant dine-out. Recently, my wife and I adopted a new healthy lifestyle. We’re having a hard time getting used to it, and we really enjoy eating out, so we’ll be sure to follow your tips for our next restaurant visit. Thanks for the advice on how to be fit while enjoying a night out.
I like your article, all tips are useful. Especially for me, the idea about cutting out unnecessary calories and learning how to live the moderation life, are most interesting. As I am a big food lover, sometimes it is really difficult to stop on one meal…but I am trying my best. And can’t agree more that we should enjoy our food.
You made an interesting point when you talked about how it can be a good idea to ask about different side options when you are eating out. In addition to that, it might be a good idea to just eat a small portion of the meal that you order. That way you avoid overeating and then you can have something to eat at a different time.
I like that you pointed out that you could order half the size of the food or share it with your companion when eating out to watch your diet. I will keep that in mind since I am on a diet right now in preparation for my wedding day. My sister just wanted to treat me once she finds a restaurant we would want to eat at this coming weekend, so I need to know how to control myself to still reach my weight goals.