25 Tips to Help You Eat Out and Lose Weight

Can you eat out and lose weight? I get asked this question over and over by people who want to lose weight.

We all lead very hectic lives and either for convenience, social or business reasons, we find ourselves eating out. A lot. So wouldn't it be great if we could eat out and lose weight?

After all, even with your weight training program and cardio plan, you still need to follow a proper diet and nutrition plan.

No matter what nutrition plan you follow, whether it's the South Beach Diet, the Zone Diet, Atkins, Weight Watchers, etc., you need some rules to help you eat out and lose weight.

Diners have become more health-conscious the last few years, and now want healthy choices in their diet, whether eating at home or at their favorite restaurants.

This demand has led to changes in the restuarant industry. That's what is so wonderful about our business atmosphere.

Althought it doesn't always seem so, the customer truly is king. We vote with our wallets. And our wallets have been telling the restuarant industry that we want to eat out and lose weight.

Luckily, the restaurant industry has been quick to accommodate the demand, so you'll find you have many options to "eat healthy" these days.

Whether you're eating at home or dining out, the same rules for watching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry.

Eat a variety of foods, and fresh, raw foods are better. Cut back on salt, sugar, saturated fats and alcohol. Drink plenty of water, and include weight training and aerobic exercise as part of your daily lifestyle choice.

So whether you're having lunch with the gang, or enjoying a romantic dinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.

Another way to help in your quest to be able to still eat out and lose weight is to time your excursions appropriately.

As a reader of my site or newsletter, you know that I advocate loosening up your nutrition plan from time to time, as it helps us focus mentally and keeps us on track. So, if you choose Saturday as your day to indulge yourself a little, try doing most of your dining on Saturdays.

Here are some easy tips to remember when ordering out that will help you to eat out and lose weight (see below):

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Eat out and lose weight Rule 1. If you know the menu from the restaurant you're going to, plan what you're going to have ahead of time. This will help save you from making a last minute decision that could result in high-calorie choices.

And never go to a restuarant when you are really hungry. If you can, have something light about an hour before - half a protein bar, some peanut butter, etc.

2. Drink at least one full-glass of water or unsweetened iced tea before eating your meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less.

Eat out and lose weight Rule 3. Don't be afraid to ask for the "senior citizen" special or kid's-sized portions. Most restaurants will accommodate you -- and often you'll pay less as well!

4. Order first. That way you're much less likely to be influenced by the choices of your companions.

Eat out and lose weight Rule 5. If you're not sure how something is prepared, don't be afraid to ask. And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option.

6. If everything on the menu is high in fat or calories, ask if the chef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it on the menu, ask.

7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbs and spices to give it flavor rather than heavy sauces).

Eat out and lose weight Rule 8. Order an appetizer and a salad as your meal. Or a soup and salad. But let's not kid ourselves. You can find some pretty high calorie soups and salads. If you want to eat out and lose weight you can't go for these types of soups and salads. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.

10. If you're having a full meal, split the appetizer and desert with your companion.

Eat out and lose weight Rule11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grain over white.

13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter to flavor them with. Or choose a sweet potato over a baked potato.

Eat out and lose weight Rule 14. Whenever possible, have your biggest meal at lunchtime. Not only will you save money, but you'll cut down on calories at the same time!

15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly, you give your body's internal clock the time it needs to know when you've had enough.

When you're full, stop eating. Ask your server to remove your plate so you're not tempted to keep eating while you wait for your companion to finish. This can be found in the saying we've all heard as kids. To eat out and lose weight, "chew your food!"

16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a "spicy" flavor to potatoes. Again, if you can, have a sweet potato instead of a baked potato.

Eat out and lose weight Rule 17. Order salad dressings and sauces "on the side." This gives you more control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your fork into the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!

18. Choose brown rice over white rice (or french fries), whole grain breads and rolls over white. Not only are they lower in calories, but they are better for you.

19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads.

If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.

Eat out and lose weight Rule 20. Have your soup first. It will help to fill you up, and most soups have fewer calories. Remember, that's most soups. Be careful how you choose.

21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.

22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!

Eat out and lose weight Rule 23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo! This is a tough one for me. I love mayo.

24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!

25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!

If you follow these 25 rules, you'll be able to eat out and lose weight. You won't even feel like you are depriving yourself. And that's extremely important when trying to change your lifestyle nutritional habits.

After all, we know that diets don't work. What works is a new, improved, healthy nutrition plan that you can follow for a lifetime. So, if you want to eat out and lose weight, take these rules to heart, and you'll still be able to enjoy fine dining at its best.