Eating Out This Weekend?

I know I probably will be at some point! But how the bloody hell do we deal with eating out when we're trying lose fat or maintain our current weight? Surely we can't! The diet just goes out the window, right?

Not quite! There are mysterious (not mysterious) ways it can be managed...

Firstly, there are MANY different strategies but for the purpose of this email I want to focus on the calorie side of things as this tends to offer the biggest bang for buck.

It's not as difficult as you think. You need to be looking at the week as a whole, not just the day you're going out. Let's do some numbers...

Let's say Jenny has jumped on the scales and calculated that her daily calorie target to maintain a healthy calorie deficit has come out at 1,300 calories.

Times that by 7 for the weekly picture... 9,100.

So over the course of the week Jenny wants to keep her calories as close to 9,100 as possible.

Now here's the super simple bit that so many people overlook...

Jenny is out for 2 days this week so we are going distribute a higher amount of her calories to those 3 days.

An average night out can be anywhere between 800-1500 calories, this can obviously be higher but be smart guys, if your goal is fat loss then you should be thinking a little smarter when you're out (think spirits, not wine or 2 courses rather than 3)!

So, 2 nights out at let's say an above average 1,200 calories for each night... That's 2,400 set aside for nights out.

Next up, Jenny needs to eat something on the mornings of those 2 day's that she is out. 400 calories each, that's enough for 50 grams each of protein and carbs, a decent meal...

Jenny now has 5,900 to spread amongst the remaining 5 days. That's 1,180 per day that she isn't out.

Simples!

OK, let's look at Jenny's bigger (weekly) picture.

Monday - 1,180

Tuesday - 1,180

Wednesday - 1,180

Thursday - 1,180

Friday - 1,600

Saturday - 1,600

Sunday - 1,180

Total calories for the week including 2 nights where Jenny partaayed like an animal... 9,100.

Total fat loss for Jenny over the course of a month whilst being consistent and clever with her calorie consumption?

6 pounds.

How do I know that?

Because Jenny is a real person, I've just changed her name.

6 pounds may not seem like a lot but when you have a busy social life and you want to keep on living, this is a superb effort! Plus, if you're consistent, that's almost a stone in 2 months!