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Tips to Stay on Track at a Party or Restaurant

dr. morgan nolte podcast weight loss Mar 25, 2020

Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. 

If you ever get food anxiety about going out to eat or going to a party because you don’t trust yourself to stay on your plan, this episode is for you. Maybe you don’t have anxiety, you just succumb to the night knowing that you are going to get derailed, then you have guilt the next day because you way overate.

Having anxiety and guilt associated with food or social settings is no fun. We want you to develop the self-discipline to make a plan, stick to your plan, and still enjoy your night out. 

Please don’t give up on yourself if you get off track. Please don’t stop enjoying social situations because you have food anxiety or guilt the next day. While you may not control the setting or menu, ultimately, you are the only person that puts the food in your mouth and it comes down to personal responsibility and accountability 

We hope that this episode gives you strength and self-confidence, and the tips and strategies shared give you practical ideas to stay on plan when eating out. 


Listen to This Episode



Highlights From This Episode

[3:38] My first point is all about peer pressure and the fear of offending people...I don’t want you to miss out on all of the great, fun times that can be shared during a meal. I also don’t want you to completely fall off your food plan, and stay off for days or weeks at a time after not eating well for one night. 

[08:21] Talking about exception meals. This term came from my mom because she didn’t like the term “cheat” meal. She thought that had a guilty connotation with it. And she was right. Food guilt is a real thing. Overeating is difficult to avoid in social situations, but it is possible. An exception meal is a meal, or sometimes day, when you are intentionally indulging more than your normal meal habits. 

[10:34] Here are some tips for how to eat well at a restaurant. The most important thing to do to stay on track when eating out at a restaurant is to plan ahead. Even if you are planning for an exception meal, don’t let yourself just go out to eat without a plan, you will likely end up eating more than you intended. 

[15:30] I find that eating at restaurants is easier than parties, weddings, social meetings, and the like where there is food around all the time. At a restaurant, it comes pretty much pre-portioned. Once your food is gone, it’s gone. At a party, you have a lot more choices that can tempt you all night. Learn strategies to combat overeating at parties.


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Resources From This Episode

>> Join Zivli

>> Freebie: The Ultimate Food Guide