7 Ways to Eat Out and Lose Weight
Girls’ night, guys’ night, date night: Every week, it seems like there are a thousand opportunities to go out to eat — and end up completely blowing your new resolution to watch what you eat. According to data from the USDA, eating outside the home just a few times per week can lead to weight gain and obesity. But fortunately for those who love dining out, a new study published in the Journal of Nutrition Education and Behavior found that it is possible to eat at restaurants several times a week and end up maintaining, or even losing, weight.
In the study, 35 women between age 40 and 59 who ate out more than three times per week took a course called Mindful Restaurant Eating over a period of six weeks. When compared to a control group who continued to eat out without the training, the participants lost an average of 3.7 pounds — even though most weren’t trying to lose weight. The lead author of the study, Gayle Timmerman, PhD, RN, says that the training had two components. First, participants were taught to pay close attention to the look, smell, and taste of their meals to learn to savor each bite and keep portions under control. They also received training on rating hunger cues and fullness to help prevent overeating. Here are a few more of the top strategies you can use to go out and enjoy your favorite foods without sabotaging your weight loss.
Research First
A successful dining out experience when you’re watching your weight begins with advance preparation. Look at menus online before you go to find out what’s available, think about what you might order, and see which meals you can order customized to fit your diet. For example, if you know there’s a dessert you’re dying to try, plan it in advance so you know to cut back during other parts of your meal.
If you’re famished, have a handful of almonds or a piece of fresh fruit before you leave for the restaurant, so you won’t end up overdoing it on the bread basket when you arrive. Don’t deprive yourself at home, and you won’t go overboard once you’re out.
Sit Down Prepared
Request that your server bring bread and butter or chips and salsa to the table with your entrees instead of with your salad or drinks. Most people eat too much bread or too many chips before their meal, and still eat the meal they ordered, even though they’re no longer hungry. If the bread is served with your entrée, you’ll be more likely to stick to one piece, and focus on enjoying your main meal, not empty carbs.
Stay away from appetizers because they can be a recipe for overeating, especially if you also order a full-sized entrée. However, a few small, healthful appetizers can be a smart choice instead of ordering a main dish. Go for items like broth-based soups, seared tuna, or fresh vegetable dishes. Stay away from anything described as crispy, creamy, or rich — those are all red flags.
Imbibe Carefully
Remember that though moderate drinking can have health benefits, the empty calories in alcohol can add up. Restaurants often supersize servings, so instead of a typical 5-ounce glass of wine, you’re getting almost twice that. To really feel satisfied with just one drink, try something new and different and focus on enjoying the experience, instead of downing a few of the same old drinks without thinking twice. Sip slowly and make sure to drink water during your meal.
Order Smart Salads
You might think you’re being smart by starting with a salad, but dishes soaked in dressing and piled with cheese, croutons, and dried fruit can pack on fat, calories, and added sugar. Instead, don’t be afraid to customize the salad to make it healthier. Order dressing on the side to save about a hundred calories, and skip croutons entirely.
If you’re ordering vegetables, ask how they’re prepared and see if yours can be made with as little butter or oil as possible.
Go Fish
When ordering your main meal, go for fresh fish or lean meat, and avoid anything fried or sautéed. Although sautéed stir-fry might be a healthy option for you at home, in a restaurant, you have no control over how much high-calorie oil is used.
One of the best tips: box up half the meal to take home before you start eating. Multiple studies have confirmed that not only are restaurant-sized portions constantly growing, but also that they’re often two or three times larger than the recommended portion. Also, try to avoid “unloved” calories by skipping fattening foods you don’t really want and making small substitutions you’re not likely to notice, such as lean sirloin over a New York strip steak, black beans instead of refried, and steamed rice instead of fried rice.
Share Dessert
If your sweet tooth always kicks in at the end of a meal, stick with lighter options or share a decadent treat with your dining companions. The same rule you used with the main course can go for dessert, too: If the restaurant serves massive slices of cheesecake or brownies, ask for a box when you order and take some home.
If you eat out multiple nights a week, keep dessert to just one or two nights. It should be an occasional treat to look forward to, not a guaranteed end to every meal.
Don't Settle
If your food doesn’t come out with dressing on the side or no breading like you ordered, send it back. Look for a quality experience, whether that’s fresh produce, organic meat, or an interesting cocktail, rather than quantity portions when you’re dining out. Be sure and speak up and ask for what’s good for your diet. The end goal is to leave any restaurant feeling satisfied, and not like you sabotaged a week’s worth of hard work at the gym.
Remember, “diet” doesn’t mean deprivation. You can go out and lose weight at any type of restaurant — Indian, Thai, Italian — you just have to be careful to choose the healthiest items.
