Dining Out While Losing Weight

Tips for dining out while losing weight:

-Scope out the menu online before you go, if it's available. You can make a plan to pick something out and then be ready when you get there!

-Pick a restaurant that you can walk to - a 10 or 15 minute walk before and after your meal can make a big difference in how it is digested and help with blood sugar stabilization.

-Make a conscious commitment to eat slowly - the longer you take to eat the more satisfied you are eating less food. Enjoy the company of your family and stop to make conversation while your plate is in front of you. That's one aspect of dining out that can take center stage over the food - the experience!

-Don't go overly hungry - if you are too famished when you arrive you can divert from your plan and ravenously eat what you're served.

-Look for clues on the menu - look for "grilled," "broiled" or "steamed," meaning the food is cooked with less fat, and avoid dishes with descriptions such as "fried," "breaded," "smothered," "alfredo," "rich" and "creamy."

-Ask what you can add to your meal - ask if a side can be substituted with something like a side salad, or a steamed veggie if the side seems too rich or calorie dense.

-Ask what can be taken away from your meal - bread basket, less cheese, less oil, less dressing, or even an appetizer portion size of a main meal. Most restaurants are accustomed to special requests and want to please their diners.

Hopefully this helps to take some of the pressure off dining out, make you more confident in your choices, and help you refocus on the real experience: the enjoyment of the atmosphere, not having to cook or clean up, and the company of your loved ones.