7 Ways to Eat Out and Lose Weight

Weight Loss Basics, Weight Loss Diets, Weight Loss Tips 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 diet. According to data from the USDA, eating outside the home just a few times per week can lead to weight gain and obesity. A 2010 study found that an away-from-home meal adds an average of 239 calories a day for people who are obese and 88 additional calories a day for normal-weight people. 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.A successful dining out experience when you’re watching your weight begins with advance preparation. “There are so many restaurants now who cater to the health-conscious consumer, all healthy eating at restaurants requires is a little forethought, planning, and self-discipline,” says Tina Ruggiero, MS, RD, LD, and author of The Best Homemade Baby Food on the Planet. “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.” Ruggiero says. 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,” Ruggiero says.“Request that your server not bring bread and butter or chips and salsa to the table. Instead, ask that they bring it with your entrees,” says Kim Lyons, former trainer on The Biggest Loserand author of Your Body, Your Life. “Most people eat too much bread or too many chips before their meal, and even though they’re no longer hungry, still eat the meal they ordered afterward.” 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.Ruggiero recommends staying away from appetizers because they can be a recipe for overeating, especially if you end up ordering a full-sized entrée anyway. However, she says that 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,” she says. “Stay away from anything described as crispy, creamy, or rich — those are all red flags.”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 go out without feeling deprived, Ruggiero suggests indulging in a dessert or a drink, but not both.“If you want to indulge, have a nice glass of wine or skinny cocktail, such as vodka and a splash of juice or soda,” she says. “Remember that the portions in restaurants might be more generous than you would have at home, so sip it slowly and have water with your meal.” To really feel satisfied with just one drink, she advises trying something new and different and focus on enjoying the experience, not downing a few of the same old drinks without thinking twice.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, Lyons suggests.When ordering your main meal, go for fresh fish or lean meat, and avoid anything fried or sautéed, Ruggiero says. 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. She recommends choosing the top three dishes you would like and asking the wait staff for recommendations on the lightest, healthiest option of the three.One of Timmerman’s 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 the the recommended portion. “If you box it up and take it off the table, you’ll pace yourself based on the amount you have left,” Timmerman says. “Chances are, you’ll feel just as full by the end of the meal.” Timmerman also suggests avoiding “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.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. “Fruit with honey or cream or sorbet make luscious options,” Ruggiero says. “Remember to always ask about portion sizes before you order, so you can be sure to split a portion if they’re large.” 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.Want an after-dinner café? Order lattes with nonfat milk, and always ask for nonfat milk to splash in your coffee instead of whole milk or cream.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.“If your food doesn’t come out with dressing on the side or no breading like you ordered, send it back,” Lyons says. Ruggiero recommends seeking 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,” Ruggiero says. “You can go out and lose weight at any type of restaurant — Indian, Thai, Italian — it’s just a challenge of choosing the healthiest items.”