Planning for eating out: an example

This question gets asked often: "what do I do if I'm going to a restaurant? Do I just not go? How do I plan for it?"

I'm going to Outback Steakhouse tonight for a friend's dinner and this is how I'm planning. For context: my TDEE is around 2122 and my calorie target is currently 1622 for a deficit of 500 calories and one pound per week of weight loss.

Outback publishes nutrition info for all its foods, so that's a bonus. This won't always be the case but there are plenty of other posts that talk about what to do in that situation. I'm going to focus simply on going to restaurants where nutrition information is available.

Even with the nutrition info available, I'm not going to take them totally at their word. I'm going to leave a little padding and still enjoy myself.

To begin with, I skipped breakfast. Normally I don't do this, but dinner will have a lot of calories and I have to account for that . I basically made lunch into breakfast and added some turkey for extra protein at low calorie cost. Lunch:

• 1/2 cup Catalina Crunch protein cereal
• 1/2 cup Ripple milk (plant-based protein milk)
• 70g raspberries added to the cereal
• 2 slices oven roasted turkey breast

The total for this is 229 calories, with 28g protein and 13.5g fiber.

At dinner, I wanted to really enjoy myself and have something I've been wanting to try. No appetizers or desserts:

• Bloomin' Fried Chicken (970 calories)
• Loaded baked potato (340 calories)
• Asparagus (60 calories)
• Diet coke

This brings dinner to 1370 calories, and calories for the day to 1599, which is 23 calories below my goal. 23 isn't a huge padding but I'm happy with this overall. I will prob have them leave the sour cream off the baked potato to save a little more.

In any case, if you made it this far, thanks for reading. This is one way to eat out without just ditching your CICO plan and eating some tasty "cheat food" without cheating.

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Drinking water does help!

Hi,

So just an observation and wondering if anyone else had the same experience. At the beginning of my weight loss (Aug 4, SW 160, CW: 146) I drank a bunch of water, driven but the idea that it helps the weight loss journey. As time went by, I read a lot more on exercise and nutrition and the stuff I read or watched, no one talked about water intake, and even said drinking a lot of water doesn't help weight loss. So then I stopped. Now I'm noticing that my weight loss is much slower than what it was (I know it's still early), and I'm also a lot more hungry, when first the cal deficit wasn't a big deal to me. So, did you experience the same?

Thanks!

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Friend mocking my weight loss

Hi yall,

I (m18) have recently decided to take weight loss seriously bc I'm considered on the high end of overweight, leaning into the obese category. I have a very close friend who is slightly overweight (same height), but weighs significantly less than me. I started to decline eating food out with her in order to stay within my strict 1200 calorie deficit. (I'm 164.5cm)

I only lowered my deficit 2 weeks ago, so there aren't any visible results yet, but I've lost 5lbs already. But, every single time I decline a sweet treat (she asks to eat out every single day) or explain how I'm at my limit, she'll joke about how it doesn't look like I'm actually eating in a deficit, or make a comment about how I must not be doing it right. She'll lecture me about how "it matters what you're eating, even if you're only eating 1200 a day, you won't lose weight if it's unhealthy foods." (Meaning she just assumes I'm eating unhealthy foods??) and I explained that I do eat nutritious and mostly unprocessed food like raw veggies/fruits along with high protein sources. (hence refusing fast food).

Obviously I am still fat. It doesn't magically go away the second you start a deficit. So, her comments on how it doesn't look like I'm actually in a deficit and her making a face or laughing whenever I say I am trying really upsets me. This is my closest friend and it sucks to hear her say such discouraging things. I just don't understand the mentality behind making fun of someone attempting to be healthier.

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Need advice/help for how to drop weight.

Hi all, first of all let me say it’s truly inspirational to see so many posts of people dropping weight and achieving their goals, I hope I can join these ranks one day and write my own weight loss post.

For reference I am 157cm/5’2 in height. I have PCOS and hypothyroidism.

I started off at 148kg in 2022 and did a hardcore Keto diet, once I found out I had prediabetes. After roughly 3-4 months, I got down to 107kg.

I don’t know why I fell the wagon, but I just kept yo-yoing up and down. I kept fluctuating between 110kg-120kg and currently I am 125kg. I want to eventually reach my goal weight of 70kg.

I just can’t stop eating carbs and then going completely off the wagon. My cravings seem to be taking over my life. I often get myself into a good gym routine, end up sticking to it and my low carb, healthy diet for like 2 weeks (1,500kcal) and then starting right back to the beginning. I’m truly at a loss as I really do just want to be healthier and the first milestone is to get under 100kg.

I tried semiglutide but I end up stopping it after a month because I’m too lazy to get the refill and I’m scared of re-gaining all the weight back. My friend recommended a gastric sleeve but I’m terrified and I would rather make a full lifestyle change so it lasts.

Usually for workouts, I play volleyball and box but the cardio aspects of these make me anxious and I can’t keep up much. I can do 45min-60min on the treadmill and I have quite a bit of muscle in my arms and legs, so I lift on the heavier side.

Any advice, diet plans, workouts and just any guidance at all will be appreciated.

Sorry for the long, rambly post. I was struggling to get my thoughts in order.

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Has Weight Loss Changed How People Treat You?

Hey everyone,

I’m curious to hear from those of you who have gone through weight loss: have you noticed any differences in how people treat you now compared to before?

Whether it’s in social settings, at work, or even in day-to-day interactions, do you feel like people’s attitudes or behaviors towards you have changed in any noticeable way?

I find it fascinating how much appearance can impact how we’re perceived, but I wonder if anyone else has experienced this firsthand. Do you feel like the concept of "pretty privilege" is real and plays a part in these interactions?

Have you noticed any changes in how your family treats you since you’ve lost weight? Do they compliment you more, or has there been any tension?

It’s interesting how weight loss can sometimes affect even the most personal relationships. How have things been for you in that regard?

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For the ladies only

Earlier I made a post for the benefits men see in the bedroom after getting healthy/losing weight. As far as the responses, let's just say they may be lying to us about the benefits of weight loss lol, you can check that post out here https://www.reddit.com/r/loseit/comments/1ff7dqc/for_the_men_only/?utm_source=share&utm_medium=web3x&utm_name=web3xcss&utm_term=1&utm_content=share_button

A question that was sparked over there is, what are some of the benefits in the bedroom after getting healthy or losing weight for the ladies?

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How should I optimize my diet for weight loss?

I’m 6’1, 182 lbs and 22 years old. I’m trying to cut down to 160-165 lbs and have been getting advice from friends on diet options. I was thinking about starting a diet where my daily food consumption looks something like this: 3 eggs for breakfast, skip lunch, steak and mashed potatoes for dinner. Throw in some veggies, fruits, and nuts for snacks and/or sides during dinner. However, I’ve seen a lot of varying opinions on a “meat and potatoes” diet, some saying it’s not sustainable and leads to adverse side effects, and some saying it covers most of the micro/macronutrient profiles. I’d like some feedback tailored to my specific situation/plan though as I’m sure the things I’ve read are more general.

The reason I picked that type of plan is because those are foods I genuinely enjoy and would help me curb cravings. If anyone else has other opinions on this, please share them. At the end of the day, I know eating less calories = weight loss. I’m shooting for 1500-1600/day, doing a 16-8 fast. The one thing I’ve heard consistently is that diet is the most important part of weight loss. Any advice would be super appreciated!

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