Weight Loss 21: Resist those restaurant temptations

Welcome back! We're in the final four weeks of the weight-loss programme.

By now, eating healthily and exercising should be part of your routine, which means that the last stretch of the programme will be a breeze.

Most of us eat in restaurants from time to time. And, let's face it, it's very tempting to order take-aways on a Friday night when you just want to put your feet up and relax. But if you're trying to lose weight, you need to be cautious: restaurant food can be high in fat, salt and sugar – and the portions are often a lot bigger than you would normally have at home.

Here's what to go for:

• If you're having salad for starters, scrutinise the menu carefully. Salads can often contain a lot of fat. Avoid bacon, croutons and cheese and instead, try smoked chicken, smoked salmon, tuna or seafood. A French salad is a good choice and is ideal if you're planning to have meat, chicken or fish as your main dish.
• For the main dish, your safest bet is to go for grilled fish with salad or steamed vegetables. Choose rice instead of potatoes or chips, and try not to order any sauces or dressings on the side.
• If you'd rather have pasta, go for one that's tomato-based (look for Napoletana on the menu). Also make sure that the pasta dish doesn't contain any fatty ingredients, such as bacon, salami, sausages or cheese. A good choice is Pasta Puttanesca (anchovies, black olives and capers in a tomato-based sauce).
• Order pizza with half the cheese and have toppings such as tomato (fresh or sun-dried), onion, green pepper, garlic, chilli, mushrooms, asparagus, ham, pineapple, banana, chicken, Peppadews, a sprinkling of feta, spinach, olives, egg, tuna, anchovies or seafood. Avoid salami, bacon, sausage, mince and cheese.
• If you're keen on steak, have it plain or with a barbecue sauce (avoid any creamy sauces) and choose a fillet, sirloin or T-bone rather than a rump. Remember to only eat your allowed quota of protein (the size of your palm; no thicker than your "pinky" joint) – your pet will enjoy the rest!
• Steer clear of the dessert menu and just order some coffee. If you're really tempted, however, order some fruit salad and/or sorbet.

• Certain fast-food outlets, such as Nando's and Kauai, make a point of offering healthy meal options. If you're not in the mood to cook, these outlets are definitely good choices.
• If you’re having chicken, remove the skin or order it skinless (this option is available at Nando’s). A 100g portion of roasted chicken with skin has 933kJ and 13.5g of fat while 100g skinless chicken supplies only 640kJ and 4.2g fat – quite a difference.
• Wraps are usually a good meal option, but ask the restaurant to add only half the mayonnaise (or other) sauce.
• Don't order chips. Rather order salad or corn on the cob (once again, available at Nando's).
• If you're ordering a burger, have it plain or with a barbecue sauce. Also choose a pineapple ring instead of a slab of cheese.
• And steer clear of the dessert and milkshake menu. Have some sparkling mineral water to quench your thirst.

There's absolutely no reason why you shouldn't still enjoy restaurant meals and the odd take-away while you're on a weight-loss programme. It's all about making smart choices!

If you've been exercising hard for the past 20 weeks of this programme, chances are that you want to up your game a bit. If you want to exceed a moderate level of fitness, you need to exercise at least five times a week for 30 to 60 minutes at 60-80% of your maximum capacity, says the Heart and Stroke Foundation of South Africa. Use the treadmill or stationary bike at the gym, or ask a fitness trainer to help you determine whether you're working out at the right intensity.

Ingredients
2 ripe pears or 4 ripe figs
4 squares of good-quality dark chocolate (LindtExcellence IntenseOrange works well)
Reduced-fat ice cream

(Serves 4)

Method:
If you're using pears, slice them in half lengthwise and take out the stalks. Carve out a slight hollow in the middle of the pear halves, using a sharp knife. Place a square of chocolate in each hollow and wrap each pear in foil.

If you're using figs, slice them in half. Carve out a slight hollow in four of the fig halves and place a square of chocolate in each hollow. Place the other halves on top and wrap each fig in foil.

Place pears/figs in the braai coals, but take care not to put them where the coals are piping hot. Leave them there for 20-30 minutes, remove, unwrap and serve each fruit with a scoop of reduced-fat ice cream.

Q: I'm about 3kg - 5kg overweight. My biggest problem is belly fat. Which diet would specifically work for this problem?

A: No diet will specifically target only one area of the body. It may help to lose some weight all round as this will also impact on your tummy. You can try using an energy-reduced, low-fat, high-fibre diet. Also increase your energy output by doing regular exercise (running, jogging, skipping, cycling, swimming, joining a gym or joining Walk for Life) for at least 30 minutes a day. In addition, it will help to do exercises that target the tummy (e.g. sit-ups) every day, increasing how many you do as you get more used to them.

Next time, we'll be taking a look at common weight-loss hurdles. If you haven't been losing weight as you expected to, this newsletter is definitely for you...