A small amount of a lot is still a lot
I was looking through client notes recently and one session stuck with me.
A client came in stuck. Frustrated. She was not losing weight despite her best efforts. As we talked, it was clear she was putting in real effort. Two things stood out.
She had never lowered her overall calorie intake. She swapped choices, added protein, and ordered better when eating out, but she never actually cut her overall energy intake. And she was eating out at least five times a week, mostly dinners. When she ordered, she ordered well. Mediterranean bowls. Fresh poke bowls. Grilled chicken. She made modifications. So what was the concern?
A small amount of a lot is still a lot.
The convenience trap
As a busy working parent, there is nothing more enticing than having someone else cook and clean up. Everybody in the family gets to order what they want, so no complaining. But despite the convenience, most of us also want to feel good, move well, stay healthy and age to the best of our ability.
The problem isn’t intention or modifications. It’s simply the nature of restaurants. Large portions of calorie dense food are the name of the game. Restaurants know you want a good bang for your buck. Nobody would pay $15 for a sandwich that looks like the small one made at home.
Most restaurant meals, including fast casual, sit down and drive through, run 1000 calories, if not up to 2000. Modifying or cutting a meal in half is still too much when it’s already double or triple a portion. That slows progress and leaves people frustrated after putting in real effort.
Less of a lot is still too much
A few side by side comparisons make this easy to see.
A burger at home runs about 450 calories. The same burger at a restaurant is easily 900 or more.
A turkey sandwich at home with two slices of bread is about 395 calories. A sandwich from Jimmy John’s runs 700 to 1000 calories, without chips. That’s the equivalent of eating five slices of bread for lunch.
A southwest salad at home with 4 ounces of ground turkey and half a salad kit is about 415 calories. The Quesadilla Explosion Salad at Chili’s is 1430 calories. Even half of it is 700.
The rice alone in a “fresh” signature poke bowl is equivalent to eating 15 slices of bread for lunch. That’s an entire loaf.
What to do instead
The goal isn’t to eliminate convenience. It’s to source it from your own kitchen more often than the drive through or the takeout bag.
Quick heat and eat meals. They are not perfect, but they are far better than ordering out. Favorites include Kevin’s meals, Real Good Chicken Tenders in the air fryer, Real Good Chicken burritos, and a pizza popped in the oven with a large homemade salad on the side, greens, balsamic vinegar and parmesan cheese. Vital Pursuit frozen meals are another good option.
Keep frozen turkey, beef and Beyond Meat burgers on hand to throw on the grill at any time.
Rotisserie chicken from the grocery store.
Salad kits from the grocery store.
None of this is fancy. It works because it’s realistic for a busy week, and it puts portion size back in your hands.
Work with The Pointe
If eating out is working against your progress, we can help you build a plan that fits your real life. The Pointe accepts Blue Cross Blue Shield PPO, some HMOs, Tricare and United Healthcare, and most patients pay little to nothing out of pocket.
