7 Tricks to Eat Out and Still Lose Weight

04/09/2014 at 05:06 PM ET

Healthy Restaurant Meals
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For many dieters, going out to eat feels like a mini vacation where anything goes and healthy eating goals fall by the wayside.

Trouble is, many are dining out more often and the effects of those splurge meals snowball, leading to weight gain or preventing weight loss. According to one recent study, a single meal at a sit-down restaurant can pack nearly a day’s worth of calories, and meals consumed away from home are higher in unhealthy fats and sodium and lower in filling fiber. But restaurant meals don’t have to be dietary disasters. These 7 savvy tricks can help you enjoy dining away from home without going overboard.

Review the menu before you go

Most restaurants post menus online. Do a little recon and scope out healthy options in advance (and when you’re not already hungry). Mentally pre-ordering can prevent you from feeling stressed or rushed when you’re there. It may also lessen the chances that you’ll throw caution to the wind and order what sounds good in the moment, rather than what will feel good later.

Forgo the extras

Some dieters say they wind up nibbling on chips and salsa or tearing into a slice of bread not because they’re favorites, but simply because they’re there. That’s easy to do when food is within arm’s reach and you’re hungry, but eating extras that aren’t worth it, well, just isn’t worth it. Next time you dine out, set a mental agenda to decline anything that isn’t a favorite or worth the splurge. If you don’t really love it, you won’t regret passing.

Strategize your splurge

If you know you’re going to splurge, plan it by choosing one special food and building your meal around it. For example, if you’re going to a place with fantastic French fries, which are rich in carbs and fat, pair them with veggies and lean protein to create balance. The same goes for dessert. Ordering grilled fish and steamed veggies with a side of fries or following it with dessert may seem odd, but it makes a whole lot more sense than going all out and leaving the restaurant feeling stuffed and sluggish. Forget all or nothing: in between is the best, and sanest, place to be.

Order unapologetically

Many people trying to lose weight say they end up overeating at restaurants because they’re hesitant to “make a fuss” when they order. But these days, customizing your meal when dining out is the norm, so don’t feel bad about asking for swaps or making special requests. For example, ask for a turkey burger wrapped in lettuce instead of a bun, trade fries for steamed veggies, order side dishes in place of an entrée, and nix unwanted toppings, sauces, or garnishes. Chances are, your waiter will respond with a friendly “No problem!” Restaurants want happy customers who will return there to eat again.

Become the pacesetter

Recent research shows that we tend to mimic the eating rate of whomever we’re dining with. For example, one study found that when two women eat together, when one women’s fork moves towards her mouth, the other is likely to take a bite within five seconds. This unconscious effect could trigger you to eat faster, and gobble down more overall food than you would on your own. To counter it, consciously set a slower pace. Put your fork down between bites, take eating breaks to talk or sip water, and resist picking up speed, even if your dining companion is chowing down faster. Taking it slow has been shown to result in naturally eating less, while feeling more satisfied, the perfect way to end a restaurant meal.

Stick with H2O

Not only are sugary drinks bad for your health, research shows they’re not filling. So when you drink 250 calories worth of sugar, you won’t compensate by eating less food, and those liquid calories just get tacked onto a meal. When dining out, stick with good old fashioned H2O, and drink a glass or two before you start eating. Studies have shown that this trick can result in taking in fewer calories without trying. Sipping water between bits can also help to slow your eating pace, and keep you hydrated, which is key for both digestion and metabolism.

Redefine value

Sometimes you may overeat when dining out because you don’t want to waste food you paid for. That makes sense—wasting food or feeling like you’re throwing money away doesn’t feel good. However, if you eat more than your body needs, you’re still wasting food. The difference is instead of getting thrown in the trash, the surplus gets socked away in your fat cells, and you have to carry the waste around with you 24/7.

—Cynthia Sass, MPH, RD

Cynthia Sass is a nutritionist and registered dietitian with master’s degrees in both nutrition science and public health. Frequently seen on national TV, she’s Health’s contributing nutrition editor, and privately counsels clients in New York, Los Angeles, and long distance. Cynthia is currently the sports nutrition consultant to the New York Rangers NHL team and the Tampa Bay Rays MLB team, and is board certified as a specialist in sports dietetics. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches. Connect with Cynthia on Facebook, Twitter and Pinterest.

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Showing 7 comments

peanut on

I don’t know why you didn’t suggest taking home extra food like my husband and I do. We are smallish people [5'8" and 5'4"] and we are not big eaters so the food restaurants serve is almost always twice what we want so we take it home and have another meal for the same price! Can’t beat that economy!

Ari on

Instead of wasting food, ask for a takeout box. I always ask for one as soon as we sit down and immediately put half of my meal in there. It prevents overeating because it’s out of sight and gives you a good meal for the next day as well!

sandy on

these really are good suggestions! Ive worked in nice restaurants for 20 years, and people think b/c they are ordering the grilled chicken they are healthy, not realizing the yummy butter sauce is a whole stick of butter! and all the other stuff, so good idea’s here! but even if (us) ladies go and eat out (we are the biggest pain;) and just order a special salad with all the fixings on the side and yada yada yada, and 3 glasses of water and separate checks, please remember to tip your server at least 20% of the bill, and more if youve over sat at their table (taking up valuable realestate) and youve only ordered a cheap salad :) thanks :)

sandy on

these really are good suggestions! Ive worked in nice restaurants for 20 years, and people think b/c they are ordering the grilled chicken they are healthy, not realizing the yummy butter sauce is a whole stick of butter! and all the other stuff, so good idea’s here! but even if (us) ladies go and eat out (we are the biggest pain;) and just order a special salad with all the fixings on the side and yada yada yada, and 3 glasses of water and separate checks, please remember to tip your server at least 20% of the bill, and more if youve over sat at their table (taking up valuable realestate) and youve only ordered a cheap salad :) thanks :),,

Flo on

For go the sauces, eat clean, you will feel better for it.

Anna on

I thought the “redefine value” tip was a really interesting way of looking at that! I definitely try to get a to-go box when I can, but some things just don’t make good leftovers. I have definitely been guilty of eating after I’m already full because I don’t want to waste. I’m going to start following some of these other tips, like ordering several sides instead, and maybe I won’t have that problem anymore! :)

Jesse Reef on

I had trouble losing weight, too. But I finally found the system that worked for me and my friends. I have free info about this on my site at http://www.loseweight101.org

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