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Eating Out While Losing Weight: Tips and Tricks

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Eating Out While Losing Weight: Tips and Tricks

When you're on a weight loss journey, eating out can be a challenge. It's easy to overindulge or make unhealthy choices when faced with a variety of tempting menu options. However, with a little planning and some smart strategies, you can still enjoy dining out while staying on track with your weight loss goals. Here are some tips and tricks to help you make healthier choices and enjoy eating out without derailing your progress.

1. Do Your Research

Before heading out to a restaurant, take some time to research their menu. Most restaurants have their menus available online, which allows you to plan ahead and choose healthier options. Look for dishes that are grilled, steamed, or baked rather than fried. Opt for lean protein sources like grilled chicken or fish, and choose dishes with plenty of vegetables.

2. Control Portion Sizes

Restaurant portions tend to be much larger than what we need. To avoid overeating, consider the following strategies:

  • Share a main dish with a friend or family member.
  • Ask for a half portion or a smaller size if available.
  • Request a takeout container at the beginning of the meal and put aside half of your main dish to enjoy later.

By being mindful of portion sizes, you can still enjoy your favorite restaurant meals without consuming excess calories.

3. Be Mindful of Beverages

Calories from beverages can quickly add up, leading to weight gain. Instead of sugary drinks or cocktails, opt for healthier alternatives like:

  • Water with a slice of lemon or lime
  • Unsweetened iced tea or herbal tea
  • Sparkling water with a splash of fruit juice

Not only will these choices save you calories, but they will also keep you hydrated.

4. Choose Wisely from the Menu

When it comes to selecting dishes from the menu, keep these tips in mind:

  • Look for dishes labeled as "light," "healthy," or "low-calorie" options.
  • Choose grilled, roasted, steamed, or poached dishes instead of fried or breaded ones.
  • Opt for dressings and sauces on the side, so you can control the amount you consume.
  • Replace high-calorie sides like fries with steamed vegetables or a side salad.

By making these choices, you can enjoy a satisfying meal without sacrificing your weight loss goals.

5. Practice Healthy Ordering

When placing your order, don't be afraid to make special requests to fit your dietary needs. Here are some examples:

  • Ask for sauces, dressings, or toppings to be served on the side.
  • Request whole-grain options for bread, pasta, or rice.
  • Substitute high-calorie ingredients with healthier alternatives (e.g., replace mayo with mustard or avocado).
  • Ask for your meal to be cooked with minimal oil or butter.

These simple adjustments can significantly reduce the calorie content of your meal.

6. Slow Down and Savor

Eating out is not just about the food; it's also about the experience. Take your time, eat slowly, and savor each bite. This will give your brain a chance to catch up with your stomach, promoting feelings of fullness. By eating mindfully and listening to your body's hunger and fullness cues, you'll be less likely to overeat.

7. Be Prepared for Buffets and All-You-Can-Eat Restaurants

Buffets can be a temptation for overeating. To avoid going overboard, follow these strategies:

  • Start with a plate of salad or vegetables.
  • Choose lean protein sources like grilled chicken or fish.
  • Limit high-calorie foods like fried items and desserts.
  • Fill your plate once and avoid going back for seconds.

By being mindful and making smart choices at buffets, you can still enjoy the variety while keeping your calorie intake in check.

8. Watch Out for Hidden Calories

Some foods might appear healthy but can be loaded with hidden calories. Be cautious of the following:

  • Creamy soups: Opt for broth-based soups instead.
  • Salads: Watch out for high-calorie dressings, cheeses, and fried toppings. Request these items to be served on the side or replaced with healthier options.
  • Breadbaskets: Limit your intake or choose whole-grain options.
  • Desserts: Consider sharing or opting for lighter choices like fruit or sorbet.

Always be aware of potential hidden calorie traps and make informed choices accordingly.

9. Don't Skip Meals

Skipping meals before eating out can lead to overeating due to excessive hunger. Stick to your regular eating schedule, have a balanced meal or snack beforehand, and make healthier choices during your restaurant meal.


Eating out while losing weight doesn't have to derail your progress. By doing your research, controlling portion sizes, making smart menu choices, and being mindful of hidden calories, you can enjoy dining out without compromising your weight loss goals. Remember, it's all about balance and making informed decisions. With these tips and tricks, you can navigate the world of restaurant dining and maintain a healthy lifestyle.