How to Eat Out
Thursday February 23, 2012
I am sure many if not most of you struggle with how to stick to your weight loss & maintenance goals when eating out for any meal. If you have read any of the stats out there on calories, sodium content, bad fats & more, well, it can be a dangerous mine field!
Let me go back many many moons ago when I lost weight. 
I used to live back east but my parents moved us to CA when I started high school. My junior or senior year in the summer (too long ago to remember which), I was back there with my parents & was able to visit some friends. Like in the old days, they were able to eat anything they wanted & not put on weight. My old story was anything I ate put weight on me. I was lucky I was not there for that long because I fell back into eating sweets (my downfall) while I was out with them just because they were eating them. Good thing I got out of there fast!
I used to live back east but my parents moved us to CA when I started high school. My junior or senior year in the summer (too long ago to remember which), I was back there with my parents & was able to visit some friends. Like in the old days, they were able to eat anything they wanted & not put on weight. My old story was anything I ate put weight on me. I was lucky I was not there for that long because I fell back into eating sweets (my downfall) while I was out with them just because they were eating them. Good thing I got out of there fast!Even in CA, most of my friends could eat just about anything they wanted to without weight gain back in our younger years. Once I lost the weight, I had to adjust. Just because we were all eating out did not mean I could eat anything I wanted & not pay the consequences. I learned to go out with friends/family AND live my new healthier lifestyle. It was a must to maintain my weight loss & keep it off long term. You have to make compromises in life & this is one of them if you want to maintain long term.
I know people want to & think that every time they go out, they can "slip" a little. They feel they deserve it.... BUT for those that eat out a lot, ya just can't have what you want every time you eat out. Sure, every so often, plan for it, but doing it too often in a week will just derail all the hard work to date.
Many restaurants have menus online that will allow you to plan ahead for what you can eat without causing too much damage. Don't forget to look at all the stats - calories, carbs, fat, sodium, portion size etc.
Ask questions! Ask how they prepare the food & see if you can be like me - When Harry Met Sally! Watch this clip - ALL THE WAY TO THE END OR YOU MISS SOMETHING! For those that have not seen one of my favorite movies, she modifies everything when she eats out! You don't have to be like that but you can modify. Many restaurants put butter on ALL MEATS - chicken, steak, fish - so ask questions.
For those that have not seen one of my favorite movies, she modifies everything when she eats out! You don't have to be like that but you can modify. Many restaurants put butter on ALL MEATS - chicken, steak, fish - so ask questions.Eat something first if you don't really want to eat the food where you are going. Get a side of veggies or a side salad or a potato or sweet potato or a cup of soup. My hubby can tell you all about me & this behavior! 
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!It is all about making a plan that fits for YOU! Just know that you can't eat out all the time & eat regular restaurant food & keep that weight off or lose it.
All studies show that people that eat out more often lose less weight and/or regain lost weight. In addition, when you eat out with friends, you are more likely to let your guard down & let loose!
The key is to develop strategies that work for you AND know that you just can't have whatever you want every time you are eating out. If it is that important to you, it will be worth it to think twice before overindulging.
Many people regain on the weekend all that they lost during the week with the thought process of "I was good all week so I can eat all weekend". It just does not work that way!
It is all abut choices!!!! How do you handle eating out?
Posted by truth2beingfit at 2/22/2012 9:55 PM 
Categories: Motivation/Support, Weight Loss, Awareness, Healthy Eating, Dieting, Challenges, Nutrition, Tips, Food
Tags: food eating eating out planning challenges awareness Diets dieting Weight Loss weight loss maintenance weight loss help weight loss management healthy eating support Nutrition nutritional stats
Categories: Motivation/Support, Weight Loss, Awareness, Healthy Eating, Dieting, Challenges, Nutrition, Tips, Food
Tags: food eating eating out planning challenges awareness Diets dieting Weight Loss weight loss maintenance weight loss help weight loss management healthy eating support Nutrition nutritional stats
Good advice.
I don't eat out often - how is that for a solution?
Disclaimer: I dont' eat out not because of my diet, it is just that eating out is very, very low on the list of things I like to do.
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I always discuss my meal choices with the server at restaurants and it has always worked out fine. If need be, I just tell them the food combo I want.
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Honestly, I eat out less than I used to. I'd rather just eat at home, most of the time. When we go out about once a month or so with another couple, it is usually a big splurge meal from appetizers to dessert. This past week I ate out twice and stayed on plan both times. It helps a lot if I choose the restaurant myself, already knowing what I might pick from the menu. I am going out with some gal pals tomorrow and I suggested a different restaurant than what was first mentioned so I knew I could get a great salad. And I will enjoy every bite of the whole grain roll that comes with it, something I never have at home
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Great advice - I usually try to stick to the 80% good and 20% less good rule...it works for me but I never PIG out, never eat anything fried, pick dishes with many colors(not beige food).....I guess I just have my own set of rules.
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John and I often split things to save on calories (and $$). I will also take stuff home, but I actually would rather not do that because if it is a rich meal, I don't want seconds, you know?
I don't have trouble eating out most times. It's at home working all day because food is always there!
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You said it best...We have to make choices. I spent about a year pondering why this is so seemingly unfair... but it didn't change the facts!
Now I'm ok with it... and actually, glad to have it! The new boundaries... of a healthy new life!
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I usually look at the menu online before I go and choose my food before I'm tempted by the sights and smells. I always eat half my meal and save half for a meal during the week. Just knowing I don't have to cook one night is motivation enough! Since I don't normally eat sweets, I will split a dessert with my husband if I think it's worth it (and they rarely are).
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Great tips! I was impressed to see a QR code on the Chili's menu... I was able to scan it and see all the nutrition info right there! Coolness!
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