Tips on dining out when losing weight
Eating out can be a fun and social experience, but it can also pose challenges when you're trying to maintain a healthy lifestyle. Whether you're at a restaurant, a family gathering, or grabbing a quick bite, it's easy to overindulge and sabotage your progress. The good news? With a little planning and smart choices, you can enjoy dining out without the guilt.
Here are some tips to help you prevent weight gain when eating out:
1. Look at the Menu in Advance
Most restaurants post their menus online, so you can plan ahead. Choose a dish that aligns with your goals before you even arrive. If you're aiming for a high-protein, low-carb meal, look for grilled meats, salads, or vegetable-based dishes.
2. Watch Your Portions
Restaurant portions are often much larger than what we need. Consider sharing an entrée or asking for a to-go box right when your food arrives. You can enjoy the meal and save the rest for later.
3. Skip the Bread Basket
It’s tempting, but bread baskets and pre-meal snacks are easy sources of empty calories. Instead, ask for extra veggies or a small salad to start your meal.
4. Choose Grilled, Baked, or Steamed Dishes
Fried foods and creamy sauces can quickly add unnecessary calories and fats to your meal. Opt for grilled, baked, or steamed options instead. These cooking methods preserve the flavor without piling on extra calories.
5. Be Mindful of Beverages
Alcoholic drinks, sugary sodas, and even some fruit juices can add hundreds of calories to your meal. Choose water, unsweetened iced tea, or sparkling water with lemon to stay hydrated without the extra calories.
6. Ask for Dressing on the Side
Salads are a healthy choice, but the dressing can easily turn them into a high-calorie option. Request your dressing on the side so you can control how much you use.
7. Listen to Your Body
It’s easy to eat mindlessly when you’re enjoying great company. Slow down, take small bites, and pay attention to your hunger cues. Stop eating when you’re satisfied, not stuffed.
Dining out doesn’t have to mean a setback on your weight management goals. By making mindful choices and staying aware of your portion sizes, you can enjoy a meal out without feeling like you're undoing your hard work.
