Avoiding Weekend Pitfalls: The 80/20 Rule and Other Tips

"I am so good all week, but then the weekend comes, and I blow it."

We've all been here, wanting to enjoy ourselves with our friends. Not wanting to be the "lame" one who orders a salad and water. We've seen tips on things like "only eat half" or "ask for a doggie bag right away." These make us feel just as lame as ordering a salad. But there's good news: you can enjoy yourself worry-free. It all depends on your efforts the rest of the week.

• Employ the 80/20 rule: The 80/20 rule says your food and fitness routine is spot-on 80 percent of the time. So if you're working out 5-6 days/week, and you're eating the way you should, one meal on one day won't do any damage. But a whole day of "cheating" will quickly unravel your good habits and determination.
• Peep the menu before going out: If you'd still rather stay on track (go you!), check out the menu online before going to the restaurant. Most places have their menu online and often include nutrition information. You can make a better choice before going, which will help you avoid ordering something terrible, or will allow you to enjoy a shared appetizer or dessert with less guilt. 
• Learn the buzzwords: If you're not sure an item is healthy, look for words such as grilled, broiled, and blackened. Things that are in cream or butter sauces (that includes dressings!) tend to be very high in fat, so look for items topped with things like chutney, veggies, or vinaigrette. Fried is always a no-no, even if it's a healthy item, or if the claim is "lightly" fried. Fried is fried. 
• Share dishes: Chances are, your friends are well-aware of your goals, and they may even have the same ones. Ordering a few items to share allows you to feel that sense of indulgence, but you'll eat less. If you have the same goals in mind, you might even order healthier options to share!
• Plan other activities besides dinner: Getting together for dinner or drinks is easy, and, naturally, fun. But if you and your friends put your minds to it, you could find a variety of other activities to do together. Go dancing, but skip the dinner, for example. It's more economical, and you'll get the full benefits of a night on the dance floor. Bowling, roller skating, and other activities are a blast,create great memories, and make it much easier for you to stay on track with your fitness and weight loss goals.