Eating out can be an enjoyable experience and a great way to catch up with friends and family. However, it can also be challenging if you’re trying to watch your weight.

Restaurant meals can be high in calories, fat, and sugar, which can make it difficult to make healthy choices.

Here are some tips for managing your weight when eating outside:.

1. Plan ahead

Consider looking at restaurant menus online before heading out to decide on healthier menu options.

Look out for terms such as “lighter options,” “grilled,” “baked,” “steamed,” “broiled” and “roasted” as they are often healthier choices. You can also call ahead to ask about their options for healthy eating. Alternatively, you can suggest healthy restaurant options to your friends or family, where you know you’ll find something safe and healthier for you.

2. Avoid supersizing

Many restaurants offer large portion sizes these days. Stick to the regular sizes on the menu or share the dish with a friend or partner. This way, you’re less likely to overeat and have the opportunity to try several dishes on the menu.

3. Ask for dressings and sauces on the side

Dressings and sauces can be high in calories, sugar, and unhealthy fats. Ask for them on the side, so that you can better control your portions and decide how much of it you want to use, or if you could avoid it altogether.

4. Choose healthier sides

Many restaurants offer a variety of sides, including healthy options like steamed or grilled vegetables. Opt for healthier sides instead of fries or coleslaw.

You can also substitute a side salad for fries or other non-healthy sides available on the menu.

5. Drink water or unsweetened drinks

Sugary drinks like soda, sweet tea, and lemonade can add a lot of extra calories to your meal. Stick to water, unsweetened tea, or diet drinks to avoid the extra sugar and calories.

Limit the number of alcoholic drinks you consume, as alcohol can dehydrate you thereby leaving you feeling sluggish, and also tend to be high in calories and sugar.

6. Be mindful of the sauces

While soy sauce, sweet and sour, and BBQ sauce can make your food taste great, it’s important to be mindful of the amount you use.

These sauces can be high in salt and sugar, which can lead to water retention and bloating shortly after you have consumed the food.

7. Eat slowly and enjoy the meal

By eating slowly, you’re more likely to feel full and less likely to overindulge. Enjoy the flavors, textures, and company around you and savor each bite.

Not only is this better for your digestion, but it’s also good for your overall mental wellbeing as having a positive dinner experience can affect how you feel about the meal and your weight loss or weight management goals.

8. Manage dessert portions or avoid altogether

If you’re craving a dessert, consider splitting it with a friend or family member. Alternatively, opt for a lighter option like fresh fruit or sorbet instead of a calorie-laden cake, or ice cream sundae.

Another option is to avoid dessert altogether, which can help you save on extra calories.

9. Don’t forget to exercise

Exercise is always going to be helpful when you’re trying to lose or maintain weight. Before heading to the restaurant, ensure you’ve had your daily workout session.

That way, even if you overindulge slightly at dinner, you have already started the day off right.

10. Practice self-compassion

It’s essential to be kind to yourself and allow yourself to enjoy the experience of dining out, and not beat yourself up mentally for days afterward if you overindulged or made less healthy food choices than you intended.

Slip-ups should not be dealt with as setbacks but rather opportunities to learn from and do better the next time.

Conclusion

Eating out doesn’t have to be an impediment to your weight management goals. It’s about being mindful of what you’re eating, making healthy choices, and practicing self-compassion.

By following the above tips, you can enjoy your dinner out with friends or family and be confident that you’re still on track with your weight management goals.