With how busy we are these days, eating out has not only become a way to socialize with friends, co-workers and family, but also a survival mechanism. If you’re trying to lose weight, eating out and losing weight can be scary because you can’t control the food, the quality, the quantity, or the temptations. Many of my nutrition clients struggle with eating out while losing weight.
When I was losing weight, I never found eating out that difficult because I was traveling weekly as a consultant. Reaching my weight loss goal was important to me so it forced me to figure out what I could and count not eat. After awhile, I learned what healthier foods, restaurants and menu items I could eat and it became routine. Much like getting into a routine with what you eat at home, I did the same while eating out. Eating out while losing weight is easier to do than most think which is why I’ve rounded up 7 Tips for Eating Out While Losing Weight to help you!
7 Tips for Eating Out While Losing Weight
Plan Ahead
Most restaurants have online menus and many of their menus have nutritional data listed. Before you go, analyze the restaurant’s online menu. Select two meals so you have a backup in case one doesn’t work out. Both should fit into your calorie or macronutrient allotment and most importantly, be something you want to eat so you don’t feel deprived.
When you make your selections, pay close attention to the serving sizes and whether or not the sides are included. Keep in mind, what you select may not be perfect. Look for a healthy protein like baked or grilled chicken, fish or a lean red meat then think about the healthy swaps you can ask for at the restaurant. Steamed veggies for fries or a small side salad instead of bread are some of my favorites. Restaurants are very accommodating to these type of requests. Don’t be scared to ask!
When you get to the restaurant, make your final decision and keep yourself accountable by tracking what you eat in a food app.
Related: Why You Need To Plan Ahead To Lose Weight
Limit Alcoholic Beverages
Most alcoholic beverages are calorie bombs. Stick to lower calorie options like vodka soda and ask for mixed drinks with diet soda or club soda to reduce the calories. Drink moderately by limiting yourself to 1 or 2 drinks when you go out, and track what you do drink to keep yourself accountable.
Beware of Salads
When eating out, salads are generally one of the worse selections you can make. They’re loaded with cheese, croutons and smothered with a fatty dressing. They’re rarely paired with a lean protein or rainbow of vegetables like they should be.
Overall, they’re lacking the nutritional definition of what a salad should be, which is why I advise my clients to avoid them, and chose a lean protein with a healthy side instead. If you really want a salad, ask for the cheese, nuts, bacon, dressing, etc. on the side. Ask for double the veggies, a low calorie dressing (I like balsamic vinegar), and a lean protein.
Caution the Light Menu
Take caution with the light menu. While these dishes may be lower in calories, they may not be the healthiest choice. They tend to be higher in sodium and sugar. Pay attention to the ingredients in the dish and don’t assume it’s always the best choice. Most often they are not.
Watch Portions
Most restaurant portions are 2-3 times what a healthy portion size should be.
If you know you have a tendency to overeat when eating out and trying to lose weight, then ask for a to-go box when your food arrives and portion half the meal out to take home. Another option is asking them to pre-portion the meal before bringing it the table.
We feast with our eyes so having it pre-portioned can prevent you from overeating. It’s a mind game, but one that works well! Some restaurants also offer smaller, half portions which you can opt to order instead.
Related: 8 Portion Control Tips to Stop Eating Out of Control
Lean Protein
Always look for a healthy lean protein on the menu to order. Examples include grilled or baked proteins like fish, chicken, tenderloin, flank steak or strip steak. A good rule of thumb is the protein should be about the size of the palm of your hand or 4-5 ounces.
Request Menu Swaps
Never be afraid to ask for healthier swaps when eating out and losing weight – i.e. brown rice instead of white rice, steamed vegetables instead of french fries, grilled protein instead of fried, dressing on the side, etc. Restaurants are very accommodating these days. Don’t be afraid to re-arrange the menu a little to get what you want and stay on track with your weight loss goals!
In my virtual nutrition coaching program, I share more weight loss tips like these with example weight loss meal plans, food cheat sheets, an implementation plan and virtual email coaching to help my clients successfully make the changes they need to meet their goals. The program is flexible and can be done anytime, anywhere!
My summer program begins June 12th and spots are filling up quickly. To secure your spot and get the lowest price, register today. Prices increase June 9th and I would love to coach you!
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The atmosphere of a restaurant always makes it hard for me to resist temptations, and before I know it, I’m talking myself into eating something instead of out of it!
Very true, friends do influence what we eat.
Great tips. I never thought to look up online the nutritional value. I used to count calories but honestly it was just tedious. I cut my portions just like you said at restaurants and I also always ask for the dressing on the side for my salads.
Cutting portions is a great way to do it too!
Great advice! There is definitely a skill to eating out healthily, but once you adopt the above method it’s not too difficult. I think the conception that lettuce = healthy gets a lot of people, myself included sometimes.
Salad is usually the last thing I go for at a restaurant. Very deceiving!
Great tips! I think eating out is such a wonderful social experience that we shouldn’t fear just because it isn’t always considered “diet-friendly”. I love these tips for lightning up your order!
No one should ever have to give up their social life, thx lady
LOVE this!! I was hoping to write about this next week haha! Megan, you really need to be a health coach.
I plan to become one just have to get through a few things right now, but headed in that direction!
Good post! I think it was great you addressed this confusion because I think it is a huge issue when people are trying to diet but keep their social lives in tact. Nice job.
Thank you
Yes on all of these, especially the salad dressing thing.
Even though I consider myself as being pretty good about knowing what to order when I eat out, I still feel so funny about asking for swaps :/ Do you have any advice to not feeling awkward about asking for different foods like brown rice and etc?
My advice is be upfront and just tell them you’re looking for a healthy substitute. Maybe ask if they have a healthier side or substitute or just come out and ask if you can substitute a side salad instead of fries. Believe me I do it all the time and I’ve never had someone say no. Never be scared to ask for what you want. The worse they can do is say no and the good places will not do that.
Stopping by from the Link Up! Great tips! I’m always the person that’s a bit of a pain in the butt at restaurants, but good ones will always be accommodating.
Agreed on the good ones! Thanks for stopping by.
I’m extremely confused as to why people are afraid of fat so much nowadays. Fat is not what makes you fat.
I don’t understand it either. My body works best with more healthy fat in my diet.
I don’t find it difficult to find a healthy option when eating out, but what does kill me is that because I try for lower calorie options, I find myself really annoyed at the price tag of a modified dish. I am pretty skeptical of restaurant vegetables because restaurants often add a lot of butter or oil (the fat part is not the part of this I don’t like, just the unknown and possibly vast calorie count) to make vegetables taste better, including even steamed vegetables (and I hate broccoli, which is almost always in a steamed vegetable medley). So, then, I usually order a salad with a lean protein and then nix everything on the salad. The end product is raw plain greens of some kind and a protein, leading me to be pissed because, depending on the restaurant, I just spent $12-25 for something that is 150-300 calories depending on the protein, how it was prepared, and its size. Maybe I’m just being a neurotic crybaby (rhetorical question only ha) but I would love to find restaurant meals that are affordable vis-a-vis their calorie counts. Rant over, thanks.
Great tips!
I know some people that order a ‘to go’ box with there order so they can limit there portion before they even start it eat.
Yes! I do that all the time!