Your mates didn't FORCE you to get 2 sides and a dessert did they?

Eating out isn’t ruining your fat loss. Being unorganised is.

Author

Sheep
June 26, 2025

Ey up,

I’m all for eating out. I do it myself 1–3x a week.

I love food. I love variety. I love not having to wash up 🤷‍♂️

But let’s be clear:

Eating out and fat loss are not mutually exclusive.

You just need to stop winging it like a noob.

Here’s What Most People Do

🍕 You “hope” the menu has something macro-friendly.

🥖 You “hope” nobody orders starters.

🍨 You “hope” you’ll magically resist dessert.

🍻 You “hope” a few pints won’t touch the sides.

I’m sorry mate, but hope is not a strategy.

Here’s What I Do (and What My Clients Do)

✅ Plan the day in advance on MyFitnessPal.

✅ Keep protein high and meals light before the meal out.

✅ Adjust calories for the rest of the week if needed.

✅ Pick food that actually digests well.

✅ Eat like a grown adult, not a raccoon on a sugar binge.

✅ Enjoy the meal, then move on — no guilt spiral after.

I’m hitting 200g of protein a day, every. single. day.

I’m still getting 5–10 portions of fruit and veg.

I’m still training hard and recovering well.

And I’m still eating out.

Here’s the proof:

Here’s just some of the scran I’ve had out recently

You’ve Got Options

If you’re going out for dinner and don’t want to mess up your calorie deficit, you’ve got 3 solid moves:

  1. Bank some calories earlier in the day or week 🤌 

    Drop 200–300 cals Monday to Friday and you’ve earned a night out.

  2. Add more movement 🚶 

    Do more cardio, walk more, play 5-a-side, do anything that boosts output. Even a tactical wank burns calories. You’re welcome.

  3. Pre-log the meal 📲 

    Look at the menu ahead of time, log it, and build your day around that meal. Act like an adult. Use the app. Plan ahead.

Stop Acting Like Eating Out “Ruins” Everything

It doesn’t.

❌ Your lack of planning does.

❌ Your random decision-making does.

❌ Your excuse-making after the fact does.

Fat loss doesn’t hate restaurants.

It just hates you pretending you don’t know how to handle them.

Cheers,

Sheep 🐏

P.S. Tired of the Monday reset cycle after every meal out or pub session? I help coach my clients to know how to reach their goals without having to sacrifice their social lives and the food they love.