Going out for dinner can be a great way to relax and enjoy some delicious food, but unfortunately, it can also be easy to overindulge and gain unwanted extra weight. If you’re trying to watch your weight while still enjoying meals out, there are a few tricks you can use to make sure you don’t overdo it. In this article, we’ll look at some simple tips and tricks that can help you to eat out without gaining extra weight.
Plan ahead
One of the most effective ways to stay on track while eating out is to plan ahead. This means doing your research before you even leave the house. Look up the restaurant’s menu online, check out the nutritional information, and decide on what you’ll order beforehand. By doing this, you’ll have a better idea of what you’re eating, and you’ll be less likely to make impulsive decisions that can derail your diet. Additionally, planning ahead can help you make smarter choices that are aligned with your health goals. So next time you’re eating out, take a few extra minutes to plan ahead and make it easier to stick to your diet.
Start with a salad or soup
One of the best tricks to eat out without gaining extra weight is to start your meal with a salad or soup. Not only will it help you control your portion size, but it can also help you fill up faster and prevent overeating.
A salad or soup is a great way to get in some healthy nutrients before diving into the main course. Opt for a broth-based soup or a salad with plenty of veggies and a light dressing. Avoid creamy soups or salads loaded with cheese and croutons, as these can quickly add up in calories.
Starting your meal with a salad or soup can also help you slow down and enjoy your meal more. Eating slowly and mindfully can help you recognize when you’re full and prevent overeating.
Remember, eating out doesn’t have to mean throwing your healthy habits out the window. Starting with a salad or soup can be a simple and effective way to stay on track with your goals and enjoy your dining experience at the same time.
Stick to water
When eating out, it can be tempting to indulge in sugary sodas or calorie-packed cocktails. However, sticking to water can make a big difference in managing your weight. Not only is water calorie-free, but it can also help you feel full and satisfied.
One trick to make water more appealing is to add a slice of lemon or lime for a refreshing twist. If you’re looking for something with a bit more flavor, opt for sparkling water or herbal tea. These options can provide the same satisfying feeling as a sugary drink without the added calories.
Remember, it’s okay to indulge in a special drink every now and then, but sticking to water as your main beverage can make a big difference in your weight management efforts. Plus, it’s good for your overall health too!
Nevertheless, pay more attention to water intake amount. Although it’s beneficial for health to stay hydrated, it doesn’t mean the more water you drink, the better. When it comes to the right amount of water to drink every day, you should refer to a professional source or dietitian.
Share your meal
One of the simplest and most effective tricks to eating out without gaining extra weight is to share your meal with someone else. Most restaurant portion sizes are significantly larger than what a single person needs, and sharing with a friend or family member can help you keep your portion sizes in check.
Sharing a meal can also be a great way to try out more dishes without overindulging. You can order two different entrees or split a larger appetizer to get a taste of more than one dish.
Another benefit of sharing is that it can save you money. Most restaurants charge less for a single larger portion than they do for two separate entrees. So, not only are you making a healthier choice, but you’re also saving some cash!
If you’re worried about splitting a meal not being enough, consider ordering a small salad or side dish to supplement the meal. This way, you can still try new dishes without going overboard.
Be mindful of condiments
While the main dish may seem healthy, it’s important to be aware of what’s going into your meal in terms of condiments. Many condiments are high in sugar, fat, and sodium, which can quickly add up to extra calories. Opt for healthier options such as mustard, salsa, or hummus, or ask for dressing on the side so you can control how much you use. Additionally, skip the extra butter or mayonnaise on sandwiches or burgers and choose grilled or roasted options instead. Being mindful of condiments can make a big difference in your overall calorie intake while dining out.
Ask for modifications
When you’re dining out, don’t be afraid to ask for modifications to your meal. Most restaurants are happy to accommodate requests such as swapping out fries for a side salad or substituting grilled chicken for fried. You can also ask for sauces or dressings on the side so you can control the amount you consume.
If you’re unsure about what modifications to ask for, do some research beforehand. Look up the menu and nutritional information online and see if there are healthier options or modifications that others have recommended.
Remember, you’re not being difficult or high-maintenance by asking for modifications. You’re taking control of your health and making choices that will benefit you in the long run. Don’t be afraid to speak up and ask for what you need.
Avoid processed foods
When eating out, it’s easy to be tempted by dishes that are pre-packaged and filled with preservatives and artificial ingredients. However, these processed foods are often loaded with empty calories and lacking in essential nutrients. Opting for whole foods, like fresh vegetables and lean protein, can help you feel fuller and longer and keep your energy levels up.
If you’re unsure if a dish is processed, look at the ingredients list on the menu or ask your server. Some red flags to watch out for include long lists of ingredients, added sugars, and preservatives. When in doubt, stick to simple, unprocessed foods that are close to their natural state.
In addition to helping you maintain a healthy weight, avoiding processed foods can have a number of other health benefits, including reducing your risk of heart disease and other chronic illnesses. So, next time you’re eating out, remember to choose whole, unprocessed foods that will nourish your body and keep you feeling your best.
Limit alcohol consumption
Alcohol can quickly add up to a lot of empty calories. A standard drink like a glass of wine or a beer typically contains around 150 calories, while mixed drinks can be even higher. That’s why it’s important to limit your alcohol consumption when eating out.
Instead of reaching for the cocktail menu, stick to water or unsweetened tea. If you do decide to indulge in a drink, try to limit yourself to one or two and choose lower-calorie options like a light beer or a glass of red wine. And don’t forget to drink water in between alcoholic beverages to stay hydrated and help you feel fuller.
By limiting your alcohol consumption, you can significantly cut down on your calorie intake and avoid gaining unwanted extra weight. So, be mindful of what you’re drinking and enjoy your meal without worrying about the calories from alcohol.
Practice portion control
One of the biggest culprits when it comes to weight gain while eating out is large portion sizes. Restaurants often serve way more than we actually need, leading us to consume more calories than we intended. However, practicing portion control can help you enjoy your meal without the extra calories.
Start by ordering a smaller portion or splitting a dish with a friend. If that’s not an option, try asking the server to box up half of your meal before it even arrives at the table. That way, you can enjoy your food without overeating. Additionally, paying attention to the size of your utensils and dishes can help you keep your portions in check. Using a smaller fork or plate can trick your mind into thinking you’re eating more than you actually are.
Finally, it’s important to listen to your body’s hunger and fullness signals. Don’t feel obligated to finish everything on your plate if you’re already feeling full. Saving leftovers for later is a great way to avoid overeating and get two meals out of one. By practicing portion control, you can enjoy eating out without sacrificing your health and weight loss goals.
Remember, it’s not a diet, it’s a lifestyle.
Eating out doesn’t have to be a source of stress or anxiety when trying to maintain a healthy lifestyle. Rather than viewing eating out as a “cheat day” or an excuse to indulge, it’s important to see it as an opportunity to make conscious choices and practice moderation. Ultimately, creating a healthy lifestyle requires a shift in mindset and habits rather than simply following a temporary diet.
Approaching meals with a healthy mindset means taking a moment to assess hunger and making choices based on what will fuel your body in the best way possible. This might mean opting for a salad or soup to start off your meal or choosing lean protein and veggies as your main course. It can also mean practicing portion control by splitting a dish with a friend or taking half of it home for later.
Making healthy choices while eating out is also an opportunity to challenge yourself to try new things and be more mindful of the foods you eat. It’s about finding balance and enjoying the experience of dining out without sacrificing your health goals.
Remember, it’s not about perfection or deprivation. Eating out should be an enjoyable experience that adds to your life rather than causing stress or guilt. With some conscious planning and moderation, it’s entirely possible to maintain a healthy lifestyle while still indulging in the pleasures of dining out.