It’s easier to establish good eating habits in the convenience of our own familiar day to day lives. We make sure our fridge and cupboards are stocked with healthy low-fat food options and keep the temptations OUT of the house. It’s a different game when we want to maintain those habits while travelling whether it be via the car or plane. We will most likely be faced with eating out at restaurants, stopping at fast food establishments or even the gas station mini marts or small convenience type stores.
We have the most control over our food options when we are travelling in the car. Because we are in our own vehicle we can pack our own food and control when and where we will stop. Stopping at a restaurant and knowing what type of food is served and whether or not there are healthy choices is valuable in staying on track with your weight loss plan.
Using convenient tools like like these top dieting apps can provide you with nutritional information about the meals served at various restaurants at which you may consider eating. If you are in a spot where there are not a lot of options this tool can help you choose a meal that will be a healthy choice right off their menu so there is no guesswork.
Knowing the true nutritional information about what we are ordering at a restaurant helps us from using our own best guess about fat content or calorie content of a meal. I know I usually underestimate these numbers after all were all brought up to believe a salad is a healthy choice but some we are stunned to find out contain more fat and calories than the sumptuous meal we really wanted but didn’t opt for because we believed the salad would be a better choice. Knowledge is power!
When we’re dealing with air travel the same applies although with the restrictions regarding what we can take with us from home on board our flights we are often at the mercy of the food offerings at the airport. This can be a dieter’s nightmare.
Aside from checking out reports such as this airport food review put out by the PCRM you do well to stick with lean proteins and vegetables with no butter when dining in a restaurant and with items such as protein bars, beef or turkey jerky when choosing a snack from an airport gift shop. If you must have something quick opt for low-fat pretzels instead of chips or snacks marketed as healthy.
Be sure to read the label and look at the fat and sugar content especially of the protein bars as many of them contain more fat and sugar than a candy bar.
How much food should we eat to lose weight? Well, we probably already know it’s a combination of not only the quantity of food we eat but also what we’re eating that will help us transform our bodies. Even though most of us grew up in households where we were taught to believe that three square meals a day was healthiest it turns out that isn’t the best way to keep our bodies in optimal working condition.
Back in the day of the cavemen hunters and gatherers people ate small meals throughout the day. They grazed on plants, fruits and vegetation and only enjoyed a large meal of meat on those occasions when they could catch and kill it. Their metabolisms weren’t messed up; they ate what was in season and aligned with changes in weather etc.
Eating small meals every three hours or so keeps our engines running, optimizes the absorption and energy utilization of our food and maintains a steady metabolism throughout the day where we are constantly burning calories. We are using the energy we ingest but also because the meals are much smaller we are tapping into our fat stores and using those also for our caloric needs during the day.
We aren’t storing as much energy as fat because we are eating less and using what we eat as we eat it. We also aren’t experiencing the starvation mode that dieting can sometimes switch our bodies into due to excessive caloric deprivation.
When we restrict our intake excessively our bodies will more aggressively hold on to the stored fat believing that we may be experiencing starvation and need that stored fat for sustenance and survival in the days to come. Instead of using the fat for energy when our meal is depleted our body will begin to break down lean muscle tissue and use it before the fat is used.
Keeping your insulin levels under control is key for preventing carbohydrate cravings and triggering hunger. Eating non starchy vegetables and protein with limited fruits and starchy carbs like beans, rice and potatoes will help to achieve that end. Instead of storing fat you will use the energy efficiently and begin to normalize your metabolism.
How much food to eat will differ from person to person except for saying that your main meal should be earlier in the day. Keep night time eating to a minimum and remember to drink plenty of water throughout the day. That will also help to prevent false hunger caused by dehydration.