OpenTube

How I Eat Out Every Weekend and Still Lose Fat

Bethany Dobson

11,404 views

➡️ Get coached by me and my team to lose 2–5kg/month and maintain it: https://itsdoabl.com/?utm_source=yout...

➡️ Recipe Ebooks — 150+ high-volume, macro-friendly meals (15% off when you buy all 3 in the bundle): https://themacrofriendlycookbook.com/...

➡️ FREE Calorie Calculator (find your calories & macros): https://itsdoabl.com/calorie-macro-ca...

So many women think they need to avoid meals out, birthdays and social events to lose fat. But I'm here to tell you that doesn't have to be the case...

You do really well Monday to Friday, then a meal out comes along. One meal turns into one weekend, one weekend turns into one week, and before you know it, you're back at square one.

Meals out, date nights, birthdays and social events are all things that you CAN still do while losing fat, providing you know how to navigate them.

So today I'm taking you through exactly how I structure my week around social occasions whilst staying in a calorie deficit.

In this video I show you:

• How I plan my calories around meals out
• How I structure my week before a social occasion
• The role steps and training play on higher calorie days
• How I reduce calories without feeling hungry
• My most effective fat loss tricks for staying on track
• How the scales actually look after a meal out

If you've ever felt like social occasions completely derail your progress, this is probably the strategy you've been missing.

🔀 LOWER CALORIE MEAL SWAPS

🥣 Breakfast: Hidden Veg Chocolate Oats
366 calories | 29g protein | 41g carbs | 11g fat + A HUGE BOWL
35g oats
30g chocolate protein powder
200ml almond milk
1/2 courgette (grated)
5g cacao powder
50g mixed berries

🍳 Lunch: Loaded Egg White Omelette
310 calories | 32g protein | 23g carbs | 8g fat
1 egg
500g egg whites
100g mixed veggies
1 wholemeal wrap (I grill mine in the oven and cut up to tortilla chips)
1tsp hot sauce

And if you want more realistic fat loss vlogs like this, let me know in the comments 👇

🔗 LINKS & RESOURCES

➡️ FREE Calorie Calculator (find your calories & macros):
https://itsdoabl.com/calorie-macro-ca...

➡️ Get coached by me and my team:
https://itsdoabl.com/?utm_source=yout...

➡️ Recipe Ebooks (150+ macro-friendly meals):
https://themacrofriendlycookbook.com/...

➡️ Instagram:
Instagram: bethanyydobson

🛍️ PRODUCTS FEATURED:

Protein Powder — FreeSoul (Code BETHANYD for 20% off):
https://freesoul.com/pages/a-protein-...

Betty x

00:00 - Introduction
01:10 - How to Lose Fat, NOT your Social Life
09:13 - Preworkout
10:48 - Upper Body Session
12:00 - Breakfast
14:59 - Padel Game
15:49 - Food Shop Hacks
18:46 - Lunch
21:04 - Snack
22:07 - Evening Meal Out
23:48 - Evening Snack
24:14 - The Morning After (Weigh In)
25:16 - Weigh In (2 Days Post Meal Out)
25:34 - Weigh In (3 Days Post Meal Out)

20 Comments

@SweeetLife 3 months ago

What I also like to do is suggest lunch to friends rather than dinner. That way, if I eat more calories I'm very rarely hungry in the evening so wont go over my calories. If you save the calories for the evening you have to survive the day first, which is harder.

@akerkmei 4 months ago

Crazy timing! Was absolutely stressing about the sushi night out I had already planned; made a plan to focus on protein and pick out my options beforehand, so it was a success! Will have to be more careful with my kcal for the rest of the week, but this was good extra info :)

@vswwvsww 4 months ago

So so helpful and realistic ❤ you have become my favourite YouTuber the past few months, so glad I found you 🎉

@ETGExploreTheGlobe 4 months ago

The way you filmed your video and edited everything together is absolutely perfect❤

@chaotic_sleepy 3 months ago

Bethany thank you so much for this video! I am going out for a steak dinner at the end of the month and this helped a lot. And thank you for keeping me motivated. I have been in a fatloss phase for 7 weeks now. the First 5 weeks I lost 500g per week, but the last 2 weeks I have been stuck mostly at the same weight. You are keeping me motivated to not give up and have patience

@irmabielfeldt7187 3 months ago

Love your content…. And your pj s too!

@eal-z 3 months ago

THANK YOU FOR THIS ❤ explaining it with breaking down the maths on the whiteboard was so helpful!

@nicolerozovsky7345 3 months ago

Heya, i just wanted to come in and say that ur literally a saviour, so gload i stumbled upon ur video, i rrally hope that every single person that is trying to lose weight will find this page because thats just true gold here FOR FREE

@allisonroorda7937 4 months ago

Great video. Very helpful! We've got a Korean hot pot meal coming up next week, and this gives me some ideas for how to budget for it! Thanks!

@amayramlew 4 months ago

you re a lifesaver!!❤❤

@denisecooke7371 4 months ago

I am glad you talked about football, my team is sheffield Wednesday and it has been horrendous with everything going on, but we went down but now having new owners things are looking up, we yorkshire people keep supporting through good times and definitely the bad times. My husband Paul has got his new season ticket and my son Stefan too. Xxx😊

@BriKenny93 3 months ago

Omg this happened to me on Tuesday- impromptu (although I knew it was his birthday) birthday shenanigans for my boyfriend’s nephew- cake and picky bits and I wasn’t prepared! So anything you can do about eating out/celebrations etc and how to navigate them would be amazing! I went into full f*ck it mode and even though I’ve stuck to my goals so well the rest of the week it’s just cast a bit of a gah over it all 😅

@NadineHalawa-r2d 4 months ago

Love it. I start my tracking journey today . I eat healthy but not loosing weight it's gotta be my calories 💜

@tquirkyt7118 3 months ago

Oh how I love food math…all is right with the world. ❤😊love your channel…truth zone😊

@eal-z 3 months ago

@bethanydobson recently purchased your recipe books and we have been loving them as a family, thank you! Can you make an e book to purchase with video demos to follow along for exercise too? I love how you explain things and need the exercise side now thanks ❤

@rhih1447 4 months ago

SO HELPFUL! However, my struggle is finding details on calories on menus. Most places I go don’t have a full list of ingredients or a calorie estimate. I’m new to calorie counting so I’m not great at looking at food and knowing roughly how much is there. When everything is mixed in that makes it even harder! What are your suggestions on going out and trying to be mindful but still not knowing how many calories and macros are in restaurant food?

@20somethingbrilliant 4 months ago

Great video! And the food looks delicious. I love Mediterranean food as well when I go out and I find it hard to keep it under 1000 calories with the rich fat(although healthy fat like olive oil ) and the delicious carbs they offer(fresh pita), do you have any good tips? I can finish a plate of hummus myself 😂

@fuchsin7066 4 months ago

9:35 It could be some Haribo or Katjes either. I love my pre workout Katjes when the last meal was too on ago 😅. And I would never reduce my calories the hole week, when I have one meal i am not able to track. I just eat in moderation and less for breakfast and lunch. No big deal when I don’t lose fat that day. But 2.200 kcal are my maintenance calries/ small deficit. I would starve with 1.500 kcal and even lower seam impossible for me 🙈

@tammycarnevale4765 2 months ago

Does it matter when you eat the meals? Such as - I had bariatric surgery 3 years ago and can't eat a lot at one time. Could I make the Breakfast and eat 1/2 at 7 and 1/2 at 10 and do the same for lunch, eating 1/2 at 12/1 and 1/2 at 3?