The Hungry Girl Diet: Big Portions. Big Results. Drop 10 Pounds in 4 Weeks (22 page)

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Party Time!

Special occasions are a time for celebration, but they don’t have to be a time for consuming too many calories. Here’s how I party … guilt-free!

Top Party Tips

1. Don’t go to a party on an empty stomach. Eat a little snack before heading out. This way, you won’t arrive hungry and inhale the first thing you see.

2. Make something guilt-free and delicious, and take it to the party with you. You’ll have something smart to snack on, and your host will likely be thankful for the help.

3. Don’t start eating right away. Socialize first. That’ll take the focus off the food, and give you time to decide if you’re really even hungry. Don’t just grab the first thing you see …

4. Look for simple foods that have a lot of protein and fiber. You’ll be less likely to overeat those because they’re filling, and even if you do, it’s the good stuff. Shrimp cocktail, crudités, and lean grilled meats are all great party staples.

5. Avoid anything cheesy, fried, or shiny, like side dishes with lots of mayo, oily appetizers, fatty dips, or deep-fried ANYTHING. Macaroni salad, artichoke dip, and popcorn shrimp—those are all high in fat and calories.

TOP ATE Tips for Big Holiday Meals

Holiday meals can contain around 3,000 calories and over 200 fat grams. That is obviously too many calories to have at once. Here’s how to make sure you don’t overdo it …

1. Eat breakfast and a high-protein lunch before the big meal. If you restrict yourself during the day, you’ll eat way too much at dinner, and you’ll probably go for the really fattening stuff.

2. Get some exercise. The more calories you burn with activity, the more you can indulge a little at dinner. If you can’t get in a full workout, take a nice long walk after the big meal.

3. Drink a lot of water throughout the day and before your meal. It’ll keep you hydrated and feeling full.

4. Start with a salad and/or soup. Green salads and broth-based soups are filling and typically very low in calories and fat. They’ll help take the edge off your hunger, so by the time you dive into the entrées and sides, you won’t need huge portions to feel satisfied. If you have a salad, remember to stick with light dressing. (Dip, don’t pour.)

5. Fill your plate mostly with lean meat and healthy side dishes. Then add small amounts of the decadent side dishes.

6. If you’re eating turkey, stick with white meat and don’t eat the skin. It’ll give you the most bang for your calorie buck. Dark meat has about 15 percent more calories and 30 to 40 percent more fat than white meat.

7. Don’t deprive yourself of your favorite things. Treat yourself! Just be smart about it and take small portions. If you’ve been thinking about Grandma’s apple pie all year and then try to avoid it altogether, you may end up raiding the fridge when everyone’s asleep.

8. Resist the urge to wear your baggiest pants. I’m not saying you should wear TIGHT PANTS, but if you wear clothes that are a little formfitting, you’ll be less likely to overeat. Trust me on this one …

Most importantly, if you splurge, just get right back on track the next day.
It’s called a
splurge
for a reason—it’s not supposed to be an everyday occurrence. And if you’re not careful, it’s easy to let one night of heavy eating turn into several. So discipline yourself to get back on the smart-eating wagon—then you’ll feel more comfortable the next time you want to enjoy an indulgent meal. And if you’re the host, send guests home with leftovers, so you’re not tempted to eat decadent food for days!

How Fancy Is This Party?

It’s Pretty Fancy!

PICKS:
Chilled seafood (shrimp, crabmeat, clams, etc.), grilled chicken or beef skewers, fresh vegetables (but skip creamy dips and dressings), mini bruschetta.

SKIPS:
Pigs in a blanket, mini quiches, anything fried, cheesy flatbreads or pizzas, stuffed mushrooms.

HOT TIP!
Instead of grabbing something every time a tray passes, fill a small plate once and use a fork. It’s easier to control yourself when you can see how much you’re eating. And keep your hands full—hold a drink, or your purse … or both. You’ll be less likely to reach for food if a balancing act is required!

It’s Pretty Casual …

PICKS:
Turkey slices from a deli tray, veggies with salsa, baked chips (watch your portions), fruit or fruit salad.

SKIPS:
Nachos, layered dips, fried chicken, greasy chips, anything cheesy or fried, bowls of nuts.

HOT TIP!
Don’t sit or stand too close to the food table. If it’s right in front of your face, and you can see or smell it, you’ll be more likely to eat it.

Bars

A shot of most hard liquors (vodka, rum, tequila, etc.) has around 100 calories. My go-to cocktail? A shot of flavored vodka with club soda and a splash of fruit juice—blueberry vodka with soda water and a splash of pineapple juice is a great combo! And as you might suspect, clear alcohols have fewer calories than creamy liqueurs. One tiny shot of Baileys Irish Cream has around 150 calories and 7 grams of fat!

Tonic-water warning!
Club soda has no calories, while tonic water has about 80 calories per cup. Beware!

Wine is a good option. A 5-ounce glass of wine has about 120 calories. And studies show that red wine can be good for your heart. And if you’re craving a beer, choose something light, preferably in a bottle—you’ll get 12 ounces rather than the 16 ounces in a pint glass.

Three Things to Remember …

1. Take it slow.
Alternating alcoholic beverages with water (or a no-calorie nonalcoholic drink) is a great way to pace yourself and keep your calorie intake down. Try not to drink more than one alcoholic beverage per hour.

2. It’s not all about the drinks.
Take a lap around the bar—talk with your friends, play a game of darts, shoot some pool, or step outside for some fresh air.

3. Bar food is NOT your friend.
Nachos, Buffalo wings, and giant bowls of mixed nuts—PASS. In a pinch, steal the celery and carrot sticks from that plate of Buffalo wings and dip ’em in salsa.

At the Office …

You spend SO much time at work and are likely faced with a LOT of temptation there. Here are some general guidelines …

Morning Prep

Eat breakfast before you get to work. Once you arrive, you might find donuts, muffins, and bagels with cream cheese waiting for you in the kitchen or break room. If you’ve skipped breakfast, that food is going to be
way
harder to pass up. Not hungry first thing in the morning? Have a piece of fruit, and bring a smart morning meal with you. If you have a fridge in your office, keep fat-free Greek yogurt and (if you have a microwave) Egg Beaters on hand. You can make yourself a Fruit ’n Yogurt Bowl or an Egg Mug.

Break-Room Brilliance

So how do you avoid the temptation of sweets and snacks in the break room? If you show up at work without emergency snacks, you could be in trouble. So make sure you
always
have smart options. Check out my
Must-Have Office Snacks
!

Lunch Lessons

If you’re having a catered-lunch meeting, stick with lean deli meats, lettuce, and tomato—you can usually put together a little deli salad. If the team is ordering in, ask to see the menu, and special order if you need to. There’s nothing wrong with that. If you’re not having a lunch meeting, bring your own food, or order in. I think you’re better off bringing lunch from home whenever possible. You can save money that way, and you’ll know EXACTLY what’s in your food.

Birthday-Cake Survival

If you work in an office, there’s a good chance that at least once a month you’ll be called into a conference room for someone’s birthday and see a gigantic frosted cake. No one says you have to eat a full slice of it—or ANY of it for that matter. Either skip it, or take a small slice and eat a bite or two. Another option? Head back to your office, and grab one of your sweet-treat emergency snacks. I like VitaTops during these little cake emergencies.

Vending-Machine Mania

I don’t think there are any hard-and-fast rules when it comes to vending machines. But there are a lot of food fakers in there—things like multi-serving bags of trail mix and oversized packs of calorie-dense dried fruit. Look for sensible picks like snack bars with protein, fiber, and reasonable calorie counts. It’s worth taking a couple of minutes to look up the nutritional information from the snack brand’s website. Baked chips are another excellent option.

Calorie-Burning Tips ’n Tricks

If you sit all day at the office, you’re not going to burn many calories at all. So take the stairs instead of the elevator, visit people in their offices instead of calling them, hand-deliver documents, use the restroom on a different floor … BE CREATIVE! Small changes can really make a difference.

Must-Have Office Snacks (No Refrigeration Required)

* Canned Soup (Low-Sodium or Reduced-Sodium)

* 100-Calorie Bags of Baked or Popped Chips

* Snack Bars with Protein and Fiber

* Tuna Pouches

* 94% Fat-Free Microwave Popcorn Mini Bags

* Apples, Oranges, Pears, and Bananas

* 100-Calorie Packs of Almonds

If You Have a Fridge/Freezer …

* Fat-Free Yogurt (Greek or Regular)

* Cut Veggies with Salsa or Low-Fat Dip

* Lean Turkey Slices (Low-Sodium or Reduced-Sodium)

* Light String Cheese

* Fruit Salad

* Low-Fat Frozen Fudge Pops and Fruit Bars

Travel Survival Guide

Whether you’re on a business trip or a vacation, sticking to an eating plan isn’t easy when you’re traveling. But with the right tips ’n tricks in your back pocket, it’s completely possible to eat smart on the go.

Before You Fly …

If you’re traveling by plane, there’s a good chance you’re going to have a long stretch of time where your eating situation may feel a little out of your control. The key is to remain IN control, and it’s easier than you might think.

Pack emergency snacks!
Keep a mini stash of foods that are high in protein and/or fiber, don’t require a lot of room, and won’t get squished in your carry-on bag. These will keep you going between meals and prevent you from tearing through one of those gargantuan snack boxes. Mess-free fruit (like Fuji apples), snack bars with protein and fiber, and 100-calorie packs of almonds are all excellent travel companions.

Don’t board hungry.
Snacks are well and good, but don’t forget about meals. And while some airlines are getting better about providing calorie-conscious food options, others are not. Leave yourself time to shop around in the terminal for the best fit—many airports have salads and other meal options that are better than picks offered on the plane.

Keep hydrated.
Air travel can dry you out and make you thirsty (which can also make you feel hungrier), and the drink cart doesn’t come by that often. So snag a big bottle of water from an airport shop before boarding.

Up In the Air …

It’s okay to say yes to one of those little bags of peanuts or pretzels.
Either one is actually a great little snack, because the portion size is perfect. The peanuts are best because they have healthy fats and a little protein boost. I also love drinking tomato juice on airplanes for some reason—it really helps keep me from feeling hungry, and it’s very low in calories.

When they say it’s okay to walk around the cabin, go for it.
Stretch your legs and keep your blood flowing. It’ll keep you alert and feeling good!

Once You Arrive …

Do your research.
If your hotel doesn’t have any decent breakfast options, see what’s available at the place next door. Find out if your room has a mini fridge or if one’s available—then you can stock it with smart snacks, like fat-free or low-fat yogurt, cut veggies, and light string cheese. If you’re on a cruise, ask in advance if special requests can be accommodated. You get the picture!

Make daily activity a part of your trip.
One way to counteract extra calorie intake? Get in some extra exercise! Go for a morning walk or jog each day, and take advantage of any fun vacation activities like swimming, hiking, and exploring. And walk as much as possible. Don’t cut corners and take cabs if places are within walking distance. Urban trekking is fun, and it’s great exercise.

Avoid that hotel minibar.
It can be tempting having all those items in your room, 24 hours a day. There are three simple ways to resist it. One, if they give you a key to unlock the minibar when you check in, say “No thanks.” Two, bring your own stash of goodies. Three, look at the price list—any desire you had to tear into a container of candied nuts will fly out the window when you see that it costs $13.50. Not worth it in SO many ways.

Don’t sweat the small stuff.
Staying on top of calorie counts while you’re out of town is tough, so try not to stress out too much. You’re on vacation, after all, so enjoy it! If you want to share that tiramisu with your family at lunch or have a tropical cocktail with dinner, do it! Just make really good choices for the rest of the day. And if you overdo it for a day or two, don’t let it ruin your trip. Just get some extra exercise in the next day, and make smarter food choices as well. And when you return, jump right back into your routine.

THERE YOU HAVE IT!

Every Hungry Girl weight-loss and weight-maintenance strategy you’ll need to help you succeed—all in one place! I hope you LOVE this book as much as I do. Have questions, comments, or just want to say hi? Email me at [email protected]. And for all the latest guilt-free recipes, food finds, and tips ‘n tricks, visit
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