Eating out can be one of the biggest challenges when you’re trying to lose weight. Between tempting menu options, large portion sizes, and hidden calories, it can be easy to derail your progress.
However, with a little planning and mindful decision-making, you can still enjoy dining out while staying on track with your weight loss goals.
In this blog, we’ll explore how to make smart choices when eating out, so you can enjoy meals without compromising your health journey.
Why Eating Out Can Be a Challenge for Weight Loss
Restaurants often serve meals that are high in calories, fats, sugars, and sodium—often far exceeding the recommended daily intake.
Large portion sizes and the abundance of less healthy choices can make it easy to overeat without even realizing it. Additionally, the dining experience itself, often social and celebratory, can lead to mindless eating.
That said, eating out doesn’t have to sabotage your weight loss efforts. With mindful strategies, you can make better choices that align with your goals.
1. Plan Ahead
One of the easiest ways to stay on track when eating out is by planning ahead. Most restaurants now have their menus available online, allowing you to review the options before you go. Many establishments even include calorie counts or nutritional information.
Look for dishes that are grilled, baked, or steamed, as they are typically lower in calories than fried or sautéed options. Pay attention to words like “crispy,” “battered,” “creamy,” or “smothered,” as these indicate dishes that are likely higher in fat and calories.
If the menu doesn’t provide nutritional information, consider using a calorie-tracking app that includes restaurant meals. This can give you a rough estimate of how many calories you’ll be consuming.
2. Be Mindful of Portions
Portion sizes at restaurants are often much larger than what you’d serve at home. To avoid overeating, it’s important to pay attention to portion control.
Split an entrée with a friend, or ask for a to-go container and put half of your meal aside before you start eating. This way, you won’t feel tempted to finish a large portion just because it’s on your plate.
Consider ordering an appetizer as your main dish. Appetizers are often smaller portions, making them a great way to enjoy a meal without overindulging.
3. Start with a Salad or Soup
Starting your meal with a light salad or broth-based soup can help fill you up without a lot of calories. This can prevent you from overeating when your main dish arrives.
Be cautious with salad dressings and toppings. Opt for vinaigrettes or olive oil-based dressings on the side, and avoid high-calorie additions like bacon bits, croutons, or creamy dressings.
Avoid creamy soups like chowders and bisques, which are often high in fat and calories. Instead, go for broth-based or vegetable soups, which are lighter and nutrient-rich.
4. Customize Your Order
Don’t be afraid to customize your meal. Most restaurants are happy to accommodate requests for healthier preparation methods or substitutions.
Ask for your food to be grilled, baked, or steamed instead of fried. You can also request sauces and dressings on the side so you can control how much you use.
Swap out unhealthy sides like fries or mashed potatoes for steamed vegetables, a side salad, or fruit. This simple switch can save hundreds of calories.
5. Watch Your Drinks
Beverages can add a significant number of hidden calories to your meal, especially if you’re drinking sugary soft drinks, alcohol, or fancy coffee drinks.
Opt for water, sparkling water, or unsweetened tea to keep your calorie intake low. You can also add a slice of lemon or lime for extra flavour without added calories.
If you’re drinking alcohol, choose lighter options like a glass of wine, a light beer, or a spirit with a calorie-free mixer like soda water. Limit yourself to one drink to avoid excessive calories and poor food choices that can come with lowered inhibitions.
6. Focus on Protein and Vegetables
When choosing your meal, focus on options that include lean proteins like chicken, fish, or tofu and plenty of vegetables. This combination provides a satisfying balance of nutrients without an overload of calories.
Avoid meals that are heavy in refined carbs, like pasta, pizza, or breaded foods. Instead, choose dishes with a balance of protein and vegetables, which will help keep you full for longer.
If your meal comes with starchy sides like rice or potatoes, consider asking for extra vegetables instead. This adds fibre and nutrients without the extra calories.
7. Practice Mindful Eating
Dining out is often a social experience, which can lead to mindless eating. Being aware of your hunger and fullness cues can help prevent overeating.
Eat slowly and savour each bite. Take breaks throughout the meal to assess how full you are. If you start to feel satisfied, stop eating, even if there’s food left on your plate.
Avoid distractions like scrolling through your phone while eating. Stay present and enjoy the flavours and textures of your meal, which can help you feel more satisfied with less food.
8. Skip the Bread Basket and Dessert
The bread basket and dessert menu can be tempting, but they often add unnecessary calories to your meal. If you’re trying to lose weight, it’s best to avoid them.
Politely decline the bread basket when the server offers it, or if it’s already on the table, keep it out of reach to avoid mindless snacking.
If you’re craving something sweet after your meal, consider sharing a dessert with the table or ordering a light option like fruit or sorbet.
Conclusion
Eating out while trying to lose weight can be challenging, but with the right strategies, you can still enjoy dining out without sabotaging your progress.
By planning ahead, controlling portions, and focusing on healthier choices, you can make smart decisions that align with your weight loss goals. Remember, the key is balance—enjoy your meal, but stay mindful of your choices.
At Herbal One, we’re here to support you in every aspect of your weight loss journey, including navigating dining out.
Our personalized weight loss programs offer expert guidance to help you stay on track with your goals. Visit our website or contact us today to learn more about how we can support your weight loss success.