Ep 106: Eating Out While Staying Lean (Even During Fat Loss)

Today, we are diving into a topic that affects everyone. We all know that sticking to your nutrition goals is not something we do in a lab, it’s a battle fought in our everyday lives. And one thing that will always exist in our lives is eating out. Whether it's a business dinner, a social gathering, or a trip, dining out can feel like an overwhelming potential roadblock in the middle of your otherwise day-to-day routine. But what if I told you that you don't have to choose between enjoying a meal out and engineering that ideal physique you're working so hard for? You can develop a few helpful skills to master the art and science of eating out without missing a beat. We're talking planning, tracking, real-time decision-making, and even some tricks you've probably never considered. I am arming you with practical strategies, and you'll wonder how you ever dined out without them. By the end of this episode, you'll have a toolkit that will make eating out enjoyable and aligned with your goals. So, if you're ready to take control of your dining experiences and fuel your performance, both inside and outside the gym, then tune in to today’s topic. __________ Click here to apply for coaching! __________ Today you’ll learn all about: [3:11] Planning ahead [4:30] Research the restaurant or menu ahead of time [7:00] Pre-log your meal [15:30] Strategies for making decisions in real-time dining scenarios [18:32] Business dinners or dinner out [19:59] Navigating social gatherings [22:45] Tips for travel [24:12] Creative hacks [27:58] Key takeaways [31:52] Outro Episode resources: MacroFactor app – use code WITSANDWEIGHTS to extend your free trial to two weeks (and support me and this show!) Ep 20: How to Stay On Track with Meals, Fat Loss, and Fitness No Matter Where You Are Ep 93: Ditch Alcohol for a Physically and Mentally Healthier Life with Karolina Rzadkowolska Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram