Dining out can present challenges when trying to stick to your weight loss goals.
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| 10 Strategies for Dining Out While Still Achieving Your Weight Loss Goals |
However, with the right strategies, you can enjoy meals at restaurants while making healthy choices that support your weight loss journey.
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In this article, we will discuss ten strategies to help you dine out while still achieving your “weight loss” goals.
1. Plan Ahead
Mistake: Arriving at the restaurant without a plan can lead to impulsive and unhealthy food choices.
Solution: Before going to a restaurant, review the menu online if available. Look for healthier options, such as grilled or roasted dishes, salads, and vegetable-based meals. Having an idea of what you will order beforehand can help you make better choices when you arrive.
2. Control Portions
Mistake: Restaurant portions tend to be larger than what we need, leading to overeating and excess calorie intake.
Solution: Be mindful of portion sizes. Consider sharing a meal with a friend or ask for a to-go box when the food arrives and portion out a reasonable amount before you start eating. This way, you can control your portions and save the rest for later.
3. Be Mindful of Beverages
Mistake: High-calorie drinks like soda, sweetened beverages, or alcohol can significantly contribute to calorie intake.
Solution: Opt for water, unsweetened tea, or sparkling water with a squeeze of lemon or lime as your main beverage. If you choose to have alcohol, do so in moderation and select lower-calorie options like light beer or wine spritzers.
4. Make Smart Menu Choices
Mistake: Choosing items on the menu that are fried, creamy, or loaded with unhealthy ingredients can sabotage your weight loss efforts.
Solution: Look for menu items that are grilled, baked, steamed, or roasted. Opt for lean protein sources like grilled chicken or fish, and choose vegetable-based sides or salads. Request dressings and sauces on the side to control the amount you consume.
5. Control Added Condiments and Sauces
Mistake: Sauces, dressings, and condiments can add extra calories and unhealthy fats to your meal.
Solution: Ask for dressings, sauces, and condiments to be served on the side. This way, you can control the amount you use or even opt for healthier alternatives like olive oil, vinegar, or lemon juice to add flavor.
6. Fill Up on Veggies
Mistake: Neglecting vegetables and focusing solely on main dishes can result in a meal lacking important nutrients and fiber.
Solution: Make it a point to include vegetables in your meal. Choose vegetable-based sides, salads, or even ask for extra veggies in your dish. Vegetables provide volume, fiber, and essential nutrients while being lower in calories.
7. Practice Mindful Eating
Mistake: Eating quickly and not paying attention to your body’s hunger and fullness signals can lead to overeating.
Solution: Slow down your eating pace and savor each bite. Pay attention to your body’s cues of hunger and fullness. Stop eating when you feel satisfied, even if there is food left on your plate.
8. Be Assertive with Special Requests
Mistake: Feeling hesitant to ask for modifications to a dish can prevent you from getting a healthier meal option.
Solution: Don’t be afraid to make special requests. Ask for grilled instead of fried, substitute a side for a salad or steamed vegetables, or request a smaller portion size if available. Most restaurants are willing to accommodate reasonable requests. If You Want To Find More Information About This, Click Here