I lost 5kg in 30 days while eating out everyday and not tracking calories

Here’s how I did it👇

1️⃣ Order light dishes:

My go-to options were soups, tuna tartare, beef carpaccio, chicken skewers, shrimp ceviche. These things were tasty as hell, exotic to try, looks good on your Instagram story. But will not leave a hole in your diet which makes you spiral into binge eating.

2️⃣ Plan ahead

If you know you’re gonna go out for lunch or dinner with friends, skip breakfast or start your day with more fiber instead. You’re always in control of the situations you prepare for.

3️⃣ Eat plainly

I like to meal prep in the morning so that I have a container to take with me during work. I make the meals really bland so that I lower the amount of dopamine I get from food, the main reason why you binge eat is because you’re chasing the next high. Keep your taste buds bored and make the next bite seem like a chore

4️⃣ Avoid smoothies and shakes

It’s really easy to order a Biscoff shake from a cafe and down the whole glass. So make it a rule to not consume liquid calories unless there’s some type of chewing involved like a fruit bowl with smoothie as a base. When you bypass the mouth and the food goes straight into your stomach then your body signals fullness differ the brain which makes it easier to slip your diet

5️⃣ Learn to say “No”

Your friend will say one of these 3 things

“So you’re just gonna watch me eat?”

“I don’t want to eat alone though”

“You’re a loser”

Ok maybe not the last one.

But if they’re your friend then they’ll respect your decisions. Just say “no” once and see what happens. I guarantee that people will respect you more.

0:38

0 comments