Hello, lovely podcast listener. How are you? I am fine. Today I have many, many brilliant questions.

So I'm going to get straight into them. And the first one is from Lauren. And she asked,

what is the best way to track food while eating out slash account for mistracking. And this is a brilliant

question and one that I think a lot of people struggle with. And first of all, I want to think about,

or I want you to think about if this is appropriate to you. Now, if you're someone who doesn't eat

out very often at all,

and it's a rare occasion, then I would say really don't stress about this. However, if you are

someone who eats out, like a lot, and maybe most of their meals are out out or you've got multiple work trips and things

I know that Lauren has a really busy social life but also mostly a work schedule which means

that she eats out a lot and if you're not losing weight doing this despite your best efforts

then it's likely that there are some mistrackings going on or that your

guesstimations aren't quite right so tips for that would be I would overestimate

the amount of calories that a if you don't have like a menu that has calories on it

so overestimate what you think would be in the calorie in the food A, if you don't have like a menu that has calories on it.

So overestimate what you think would be in the food.

Or if there is calories on the menu, then still overestimate.

Because restaurants want your food to taste nice, but they also want it to look like a, quote, unquote, healthy option or a lower calorie option, which means that you're probably going to eat more. So it's in their best interest to

make it look like the calories in the food are lower. So things like Nando's, I'm sure the portion

size they used to measure the calories in their chicken

burger would have had probably the smallest chicken breast in there not very much sauce not

much oil used in the cooking very little mayo you know you get what I'm saying right so practical

taking from that point is I would normally add on about 20% to the calories listed.

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