Are you wondering how to eat out without putting on those extra pounds? You’re not alone! Eating out is one of life’s greatest pleasures — whether it’s a night out with friends, a work lunch, or simply treating yourself. But if you’re focused on weight loss, dining out can feel intimidating.

The good news is that you don’t have to give up eating out altogether to achieve your weight loss goal. With a few simple strategies and some smart choices, you can enjoy dining out while still staying on track with your weight loss journey.

Eating Out and Losing Weight: Understanding the Challenges

The first step in learning how to eat out without sabotaging your weight loss goal is understanding the challenges that come with dining out. Simply recognizing these challenges can help you develop a plan to overcome them.

Consider the following:

Portion control: Restaurants often serve larger portions than what we should be eating in one sitting. This can lead to overeating and consuming more calories than intended.
Temptation of unhealthy options on the menu: Many restaurants offer indulgent dishes high in calories, fat, and sugar. These foods may taste delicious but can negatively impact your weight loss progress.
No control over how your food is prepared: Restaurants may use added fats and sugars for flavor, which can increase the calorie count of your meal.

According to a USDA study, eating out can increase your calorie intake by 144-158 calories per meal. That may not seem like much, but if you eat out multiple times a week, it can add up quickly and hinder your weight loss efforts.

Contact us here at Calibrate Clinic Lafayette if you want to learn more about these challenges and their impact on your weight loss journey. You can also check out our before/after pics to see how you too can achieve your weight loss goals with our personalized program.

Strategies for Eating Out without Derailing Your Weight Loss Progress

So the question remains—how can you eat out without jeopardizing your efforts to lose weight? It’s not as difficult as you might think. You’ve already done the first part, which is recognizing the challenges. Now, let’s look at some strategies to help you eat out while staying on track.

Plan ahead

A big part of eating out without putting on more weight is planning ahead. If you choose a restaurant at random, you run the risk of ending up at a place that doesn’t have many healthy options. Instead, take some time to research restaurants in advance and look for those with healthier choices on their menu.

Also, avoid arriving on the restaurant’s doorstep while hungry, as this can lead to poor decision-making and overeating. Have a small snack before heading out, or choose a restaurant with faster service if you’re really hungry.

Be mindful of portion sizes

Restaurant portions are often much larger than what we need. Before you dive into your meal, consider dividing it in half and only eating one portion at the restaurant. Pack the other half for lunch the next day or share it with someone else at the table.

Another option is to order an appetizer or side dish instead of a full entree. These options tend to have smaller portions and can still satisfy your cravings without overdoing it on calories.

Make smart food choices

When it’s time to order, pay attention to how the food is prepared and choose healthier options whenever possible. Avoid dishes that are fried, creamy, or have heavy sauces. Instead, opt for grilled, steamed, or roasted options.

Also, don’t be afraid to ask for modifications to your meal. Ask for dressings and sauces on the side, substitute a healthier side dish, or request no added fats or sugars in your food. Most restaurants are willing to accommodate these requests.

Practice mindful eating

Eating out is often seen as a social activity that involves conversation and distractions. However, this can lead to mindless overeating. Instead, try to focus on your food and eat slowly. Pay attention to your body’s hunger/fullness cues and stop eating when you feel satisfied.

It might seem simple, but practicing mindful eating can help you enjoy your meal without overeating and feeling guilty afterward.

Consider that people who are fast eaters are 115% more likely to be obese than those who eat slowly. It might seem simple, but changing your eating habits can make a big difference in your weight loss journey.

Don’t forget about drinks

It’s not just food that can sabotage your weight loss efforts when eating out—beverages can also be sneaky sources of added calories. Avoid sugary drinks and opt for water, unsweetened tea, or sparkling water.

The same goes for alcohol consumption. Limit your alcohol intake and choose lighter options such as wine, light beer, or a spritzer.

Handling Social Situations

Last but not least, there are also social dynamics to consider when eating out. Friends and family may pressure you to eat more or indulge in unhealthy options. It’s important to stay true to your goals and communicate your preferences and needs with those around you. You can also suggest healthier alternatives or take charge of ordering for the table.

Remember, it’s okay to say no and prioritize your health over social expectations. For example, if someone insists you try the dessert, respond with a kind but firm statement like, “It looks delicious, but I’m full” or “Not tonight, maybe next time.” Don’t feel pressured to eat something that will derail your progress.

Post-Meal Strategies After Dining Out

Beyond learning how to eat out while trying to lose weight, you’d also want to have a plan for what happens after.

Here are some post-meal strategies to consider:

Get back on track: If you did end up overeating or choosing less healthy options, don’t beat yourself up. Instead, focus on getting back on track with your next meal and making healthier choices.
Increase your physical activity: Take a walk after your meal or plan for a workout session the next day to balance out the extra calories consumed while eating out.
Check in with yourself: Reflect on how you feel after eating out and make note of any triggers or challenges that may have affected your decisions. This can help you prepare for future dining experiences and make better choices.