Eating out can be a challenge for those trying to lose weight. With tempting menus and large portions, it’s easy to overindulge and derail your weight loss efforts. However, with some mindful choices and simple strategies, you can still enjoy dining out while staying on track with your weight loss goals. Here are some restaurant tips to help you lose weight while eating out.
1. Plan ahead
Before heading out to a restaurant, take a few minutes to look at the menu online. This will give you the opportunity to make a healthy choice before you arrive and avoid impulsive decisions. Look for dishes that are grilled, baked, or steamed rather than fried. Also, opt for dishes that are loaded with vegetables and lean proteins.
2. Don’t arrive too hungry
Going to a restaurant when you’re extremely hungry is a recipe for disaster. You’re more likely to make unhealthy choices and overeat. Have a light snack before heading out to curb your hunger and prevent overindulging.
3. Watch your portions
Restaurant portions tend to be much larger than what we should be eating in one sitting. To avoid overeating, ask for a to-go box when your food arrives and immediately put half of your meal in it. This will not only help you control your portion size but also provide you with a delicious meal for the next day.
4. Make smart substitutions
Many restaurants are willing to accommodate dietary restrictions and requests. Don’t be afraid to ask for substitutions, such as swapping fries for a side salad or asking for dressing on the side. These small changes can make a big difference in reducing calories and fat from your meal.
5. Skip the bread basket
It’s tempting to indulge in the warm bread or chips and salsa that are often served before a meal. However, these extra calories can add up quickly. Ask the server to not bring out the bread or chips, or limit yourself to one small piece and then have them remove the basket from the table.
6. Choose water or unsweetened beverages
Sugary drinks like soda and cocktails are high in calories and can sabotage your weight loss efforts. Stick to water, unsweetened tea, or black coffee instead. If you do choose to have an alcoholic beverage, limit yourself to one and choose lower-calorie options like a light beer or a glass of wine.
7. Be mindful of sauces and dressings
Many restaurant dishes are loaded with hidden calories from sauces and dressings. Ask for these on the side so you can control how much you use. Or, opt for dishes that are prepared with lighter sauces like marinara or broth-based sauces rather than creamy ones.
8. Don’t feel pressured to clean your plate
It’s common for people to feel obligated to finish their entire meal, especially if they are paying for it. However, listen to your body and stop eating when you feel satisfied, even if there is still food on your plate. Remember, you can always take the leftovers home for another meal.
9. Choose your indulgences wisely
It’s okay to treat yourself once in a while when eating out. If you have a craving for something indulgent, go ahead and order it, but be mindful of your portion size. You can also split a dessert with someone or ask for a smaller portion.
10. Don’t be afraid to speak up
If you have specific dietary needs or restrictions, don’t be afraid to speak up and ask the server for suggestions or modifications. Most restaurants are willing to accommodate and make adjustments to their dishes to meet your needs.
By implementing these restaurant tips, you can enjoy eating out while still staying on track with your weight loss goals. Remember to be mindful of your choices, watch your portions, and don’t be afraid to make healthy substitutions. With a little planning and self-control, you can successfully lose weight while dining out.