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Stop Doing this to Lose Weight


Article by Emily Mobley

Photography by Amanda Donaho

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I get asked a lot about what to do when you are not at home, in routine, surrounded by the food you know that works within your “plan” and how to navigate these moments.

Here are my tips:

  1. Control the meals you can control and be mindful about what is on your plate! For example: if you know you are going out for dinner, try to keep breakfast, lunch, and pre dinner snacks on target! Think ahead a little bit and look at the menu in advance if possible. 
  2. Think through your day as much as you can and really ask yourself what is worth it to you most at meal times? What can you forgo and what do you REALLY want? For example: do you really need the full serving of rice they put on your plate or can you cut it in 1/2? Do you really need the pre dinner roll or would you prefer the glass of wine?
  3. Portion control (use your plate to help)- 1/2 plate veggies, 1/4 plate protein source, 1/4 starchy carb (noodles, rice, grains, potatoes, etc). 
  4. Hydration, hydration, hydration! SO KEY!!! When we get out of routine this is the first thing that tends to go! Pack your water bottle! 
  5. Movement! Try to go for walks and do some activity especially after meal times! 
  6. If you are going to drink more alcohol- really watch your starchy carbs (grains, potatoes, noodles, rice, etc) on the same day.  
  7. Pack some protein dense snacks: ready to drink shakes, dry roasted edamame, bars, jerky, etc. 

If you need further help navigating your busy schedule and still pushing progress I highly recommend checking out my 1-on-1 coaching “GRAY WAY” program. In this program I will provide you a 90 day customized road map to conquering nutrition within your lifestyle! 

Talk soon!


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