You are using an older browser version. Please use a supported version for the best MSN experience.

Top Stories

Fit mother-of-four shares the simple approach that helped her lose 30kg WITHOUT dieting - and her tricks for staying on track while eating out

Daily Mail logo Daily Mail 1/23/2019 Sophie Haslett For Daily Mail Australia

Eating out is one of the first things that gets cut when you're on a diet, but mother-of-four and personal trainer Sophie Guidolin believes it is possible to enjoy restaurants without packing on the weight. 

The 29-year-old, who shed 30 kilograms without dieting, has four key things she keeps in mind when heading out to have a meal with her family.

Speaking to FEMAIL, Sophie explained what she does when she goes to a restaurant, as well as a typical day on her plate.

She is a fan of flexible dieting, whereby she counts her macros rather than following a rigid diet plan - and credits this with helping her lose 30kg.

a woman sitting at a beach: 29-year-old mum Sophie Guidolin (pictured) - who famously shed 30 kilograms without dieting - has four key things she keeps in mind when heading to have a meal with her family © Provided by Associated Newspapers Limited 29-year-old mum Sophie Guidolin (pictured) - who famously shed 30 kilograms without dieting - has four key things she keeps in mind when heading to have a meal with her family

a woman posing for a photo: Speaking to FEMAIL, Sophie (pictured pregnant and today) explained what she does when she goes to a restaurant, as well as a typical day on her plate © Provided by Associated Newspapers Limited Speaking to FEMAIL, Sophie (pictured pregnant and today) explained what she does when she goes to a restaurant, as well as a typical day on her plate 1. Watch out for the hidden calories

According to Sophie, the first thing you should do if you're on a diet and have to eat out is remember just how different restaurant food is to home cooking:

'Restaurants cover their food in condiments and cooking oils - ask for your sauces on the side so you can decide how much you want,' she told Daily Mail Australia.

'You'd be surprised how many hidden nasties are in the sauces we add to a salad. It can often be up to 300 extra empty calories.'

a couple of people posing for the camera: 'You'd be surprised how many hidden nasties are in the sauces we add to a salad. It can often be up to 300 extra empty calories,' Sophie (pictured before and now) said © Provided by Associated Newspapers Limited 'You'd be surprised how many hidden nasties are in the sauces we add to a salad. It can often be up to 300 extra empty calories,' Sophie (pictured before and now) said 2. Make a plan in advance

The PT said that a 'great way to anticipate what you might order' is to check the menu beforehand and 'plan your breakfast/lunch/dinner around it'.

'You might be going out for pasta, and therefore should choose to have more protein-rich foods throughout the day to enjoy more carbs later,' Sophie said.

'Ordering the fish of the day or a fillet of steak is also a good nutrient-rich option if you're eating at an Italian restaurant.'

a person sitting on a bench: The Internet can be key in helping you maintain your physique - so make sure you check the menu online before you head out (pictured: Sophie Guidolin) © Provided by Associated Newspapers Limited The Internet can be key in helping you maintain your physique - so make sure you check the menu online before you head out (pictured: Sophie Guidolin) 3. Look online

The Internet can be key in helping you maintain your physique - so make sure you check the menu online before you head out.

'A lot of cafes and restaurants now include the macro breakdown of their meals on their website,' Sophie said.

'This will allow you to research the nutritional breakdown of dishes so you are simply aware of what you're consuming.'

4. Don't plan to blow out

While this might feel counter-intuitive, Sophie said you shouldn't blow out just because you're eating out.

'Remember that you aren't escaping a restrictive diet. You're simply going out to enjoy a meal. It's not about the cheat, treat or reward aspect - it's about enjoying a social event without guilt.

'Food will always be there, so you don't need to binge.'  

a woman standing in front of a building: Day to day, Sophie (pictured) follows a flexitarian, flexible approach to dieting - whereby she selects different meal plans daily - as long as they 'fit her macros' © Provided by Associated Newspapers Limited Day to day, Sophie (pictured) follows a flexitarian, flexible approach to dieting - whereby she selects different meal plans daily - as long as they 'fit her macros' a woman wearing a dress: Day to day, Sophie (pictured) follows a flexitarian, flexible approach to dieting - whereby she selects different meal plans daily - as long as they 'fit her macros' © Provided by Associated Newspapers Limited Day to day, Sophie (pictured) follows a flexitarian, flexible approach to dieting - whereby she selects different meal plans daily - as long as they 'fit her macros' What is Sophie's typical day on a plate?

Day to day, Sophie follows a flexitarian, flexible approach to dieting - whereby she selects different meal plans daily - as long as they 'fit her macros'.

'A "typical: day for me will normally start with my Snicker Oats, a combination of my favourite protein powder, ancient grain oats, nuts and maple syrup - the perfect way to start the day,' she explained. 

'I will usually workout after this and have a small snack or shake  on the run getting the kids to school.'

Lunch is typically around 1pm and will be 'leftover meal prepped food'.

'Either a savoury mince, butter chicken or stir fry,' Sophie said, adding if she's been 'slack' and doesn't have something prepared from earlier she'll have a wrap.

'We have dinner fairly early around 5pm, and then I have a dessert at around 8pm before bed,' she said. 

'One of my favourite dinners is Chicken Korma.'

Sophie famously doesn't train seven days and didn't restrict her diet a crazy amount in order to shed 30 kilograms.

Rather, she focused on eating wholefoods which resulted in her losing weight and made her feel better in regards to her health.

Then when she met her husband he educated her more on nutrition and dietetics, having a more balanced and scientific approach.

'Now, I live a flexible dieting lifestyle incorporating the foods I love. I would LOVE to point out my all-time favourite foods to eat would be a big bowl of salad with nuts, eggs, fresh dressing, avocado and pumpkin,' she wrote on Instagram.

' a woman sitting next to a body of water: Sophie (pictured) ocused on eating wholefoods which resulted in her losing weight and made her feel better in regards to her health © Provided by Associated Newspapers Limited Sophie (pictured) ocused on eating wholefoods which resulted in her losing weight and made her feel better in regards to her health But it also means I can eat dessert without feeling guilty and still reach my body composition goals AND my health optimisation and nutrition goals.'

The flexitarian diet is a style of eating that has no clear-cut rules or recommended number of calories which she achievable, healthy and maintainable.

'I am even able to prepare for a competition without those around me even knowing as nothing changes (maybe one or two extra workouts),' Sophie said.

'So rather than labelling foods bad or good, remember balance and moderation is key, as when we restrict something entirely, we tend to crave it.'

As well as changing her approach to her diet and her lifestyle Sophie also took up weight training.

In another Instagram post she said that she had had a follower ask her how long it took before she saw results.

'Honestly 12 weeks straight at least to see results myself, but a good year to completely transform my shape with weight training,' she revealed.

'It’s not overnight, nothing worth it ever is. I mean, I would love to wake up to a new BOD in a day too, but sometimes it's the process we require to truly grow not only physically but mentally too.

'So if you don't see instant results - remember sometimes you need the time for your mind to also change.

'Remember, I first started almost seven years ago now. Never compare someone else's seven year journey to your one month/year.'  

Video: 10 ways to drop those lost 10 pounds (Men's Health)

UP NEXT
UP NEXT

AdChoices
AdChoices

More From Daily Mail

image beaconimage beaconimage beacon