Going out to eat has become one of my favorite things to do recently. Being able to try new foods, bond with others, and just get back out again! But…it wasn’t always like this for me. We have goals to eat intuitively, but it seems like a foreign concept when you’re faced with so much unfamiliar food.
I’m sharing how you CAN eat intuitively when out to eat!
It Starts Before
Believe it or not, but the key to eating intuitively when out to eat actually starts before you even step foot into the restaurant. Why is this?
A lot of people who have food rules or restrict tend to compensate in one way or another when they know they’re going out to eat. This could look like having an extra long workout, eating nothing but salads, or mentally planning everything the day or hours before you’re ready to go out to eat.
Before you go out to eat, focus on the good times and good food you’re going to eat, WITHOUT compensation. Our bodies are smarter than we could ever comprehend. It doesn’t need you to do anything special or different if you’re going out to eat. In fact, the more we restrict before we eat out, the more likely we are to overeat and leave uncomfortably full. That definitely happens to all of us sometimes, but we don’t want it to happen all the time.
Another huge way to eat intuitively before-hands is to avoid looking at the menu ahead of time. I used to do this all the time. Looking at the menu and mentally planning what you would get based on what was “healthiest.” This can really stray us from our intuitive hunger and cravings because we become hyper-focused on what we should get, instead of what we want to get. It’s fine to look at the menu if you’re excited about the restaurant and the good food there, but I would not recommend it if you’re using it as a form of control.
Tune into Your Body
Even if you’ve done all the work before, it can still be hard when you’re actually there. Being with other people who may take part in diet culture can be extremely triggering. If you hear someone talk about low-calorie foods or what item is the healthiest, it can lead to a lot of comparison.
Before you even look at the menu, think of what sounds good to you. Are you craving something cold, warm, sweet, savory, crunchy, soft? There are so many sensory aspects to eating intuitively that we don’t even think of when we’re trying to decide what we want to eat.
Once you have an idea of what types of food you’re craving, look at the menu and see if anything sounds satisfying. The key word here is satisfying. Some days, a giant cheeseburger and fries is exactly what I know will satisfy me. Other days, a cold and refreshing green juice will hit the spot. For example, when I’m on vacation, usually by the end of it, all I want is some fruit and a salad.
Think of what you truly want, not what you think you should have. I promise you that if you get something you don’t really want, you’re not going to be satisfied.
I also want to point out that there’s no reason you have to finish everything you ordered. Eating out is not an all-or-nothing experience. Take-out boxes exist for a reason! If you want to finish everything, no problem with that. But you also don’t need to feel like you have to because this is your “only chance.”
No Need to Compensate
If you went out to eat and ordered what you truly wanted, I’m so happy for you! This is a huge step in becoming an intuitive eater. If you’re not at that point yet, you will get there, I promise. This process doesn’t happen overnight, or even over weeks for that matter.
There’s no need to eat super “clean” the next day or workout extra hard. Again, our bodies are smart and know how to adapt to new foods or environments. Wake up, and go about your day. If you want to move your body, go ahead and do it! Your body may have some extra fuel in it that has given you energy to move your body, which is an incredible thing to tune into.
Part of being an intuitive eater is realizing that we can eat whatever foods we want, whenever we want. This could be yogurt and fruit, or it could be an ice cream cone. Eat which one you know will satisfy you, and keep on going.
Remember, going out to eat is supposed to be a fun experience! Take the time to soak up new foods, new memories, and new opportunities to grow as an intuitive eater.
xoxo
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