Next time you go out to dinner, consider this: the average meal at large chain restaurants has 1,128 calories—more than half of what most people should eat in an entire day. As you can probably imagine, many meals are much worse than that. For example, the Chicken and Biscuits at Cheesecake Factory has 2,260 calories!
Perhaps if you grab a meal at your neighborhood diner you’ll be better off? Not so much. A JAMA Internal Medicine study found that the average meal at independent and small restaurants has 1,327 calories. These numbers don’t include drinks and appetizers either, which could add another 500–1000 calories.
Eating deceptively unhealthy foods at restaurants is one of the biggest reasons people struggle with their weight. But it doesn’t have to be. In this article, you’ll learn how to order healthy food at any restaurant.
1. Prepare ahead of time.
Nearly all fast food restaurants and most chain restaurants post their nutrition facts information online now. Take 5 minutes to plot your meal strategy and you can save yourself 1,000 calories or more.
2. Start with a low calorie appetizer.
Appetizers can make or break your meal health-wise. Olive Garden’s Calamari with Parmesan-Peppercorn Sauce has a whopping 1190 calories, 84 grams of fat, and 2680 mg of sodium—more than an entire day’s worth! Stick with light appetizers like ahi tuna, shrimp (not fried), and vegetables.
3. Choose veggies for side dishes.
Side dishes are another hidden source of calories and fat. Stick with steamed vegetables whenever possible. Ask the waiter or waitress how the veggies are prepared. If they’re fried or cooked with butter, ask if you can get them steamed instead. Most restaurants will have no problem honoring this request.
4. Order a salad with dressing on the side.
Salads seem like a healthy option, but the truth is most are loaded with an excessive amount of calories, salt and fat. The Chicken Caesar Salad at Outback Steakhouse has 907 calories and 60 grams of fat, for example. To find a healthier salad, order it without croutons or cheese, and ask for a vinaigrette dressing on the side.
Red sauces are usually healthier options than cream sauces. If you’re ordering pasta with your red sauce, ask if they have whole grain or whole wheat pasta instead of white pasta, which makes your blood sugar spike and temporarily blocks your body’s ability to effectively burn fat.
6. Scope out healthy dishes on the menu.
The first thing you should do when you look at a menu is to check for “light” dishes. Many restaurants now offer options that are “reduced calorie,” “reduced guilt,” or “under 600 calories.”
7. Choose water and unsweetened iced tea.
As mentioned, drinks can put a damper on an otherwise healthy meal. Soda, in particular, is nothing but empty calories with a lot of added sugar your body doesn’t need. Stick with water, tea, and coffee. And if you’re drinking booze, have a glass of wine or beer. Skip the fruity drinks, which are high in sugar and empty calories.
8. Pick healthy protein like chicken, turkey or fish.
When in doubt, order a dish with chicken, turkey, or fish. Chicken sandwiches at fast food restaurants (minus the sauce and cheese) are a safe bet. And grilled or broiled fish at most larger restaurants are usually healthier options.
9. Share with your friends.
There are going to be times when you indulge, and that’s perfectly fine. Use this simple strategy to reduce your calorie intake though: share a dish with your friends. This is especially useful if you love dessert. Some desserts at restaurants have more calories than your dinner (like the Chocolate Tower Truffle Cake at Cheesecake Factory, which has 1,680 calories). Split it between four people and you’ll avoid a lot of damage.
10. Ask the server for a copy of the nutrition facts information.
This is such a simple way to order healthy food at restaurants but no one does it. When you get to the restaurant, ask the server or manager if they have a copy of the nutrition facts information for the menu. Even if they don’t, they will likely recommend a healthier dish for you. Don’t be afraid to ask.
As you can see, eating at restaurants can make or break your health goals. Put these tips into action today and you’ll start reaping the benefits immediately.
Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.
Why is it important to train up our core strength?
There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.
This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.
Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.
In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.
One Exercise, multiple benefits
There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.
By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.
When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.
Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.
In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.
What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.
What will happen when you start doing planks every day
1. You’ll improve core definition and performance:
Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominus, the external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:
Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
Oblique muscles: improved capacity for stable side-bending and waist-twisting
Glutes: a supported back and a strong, shapely booty.
2. You’ll decrease your risk of injury in the back and spinal column
Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.
Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.
3. You’ll experience an increased boost to your overall metabolism
Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).
4. You’ll significantly improve your posture
Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .
A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.
A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.
On top of everything, someone with good posture looks better, healthier, and more confident.
5. You’ll improve overall balance
Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!- but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.
6. You’ll become more flexible than ever before
Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shoulders, shoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.
7. You’ll witness mental benefits
Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.
How to hold a plank position
Get into pushup position on the floor.
Now bend your elbows 90 degrees and rest your weight on your forearms.
Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
Your head is relaxed and you should be looking at the floor.
Hold the position for as long as you can.
Remember to breathe. Inhale and exhale slowly and steadily.
When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.
Watch the video if you have any doubt!
Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:
How to improve your plank time gradually
Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.
Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.
Who Should Be Cautious Doing The Plank?
You need to be cautious doing Planking exercises if any of these risks apply to you:
After prolapse surgery
Pelvic pain conditions
Weak or poorly functioning pelvic floor muscles
Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.