2. You Can Eat Out and Lose Weight
The trend to eat out is not going to stop. Although we should all try to eat at home more often, I’d be a hypocrite
if I told you to stop eating out altogether.
Admittedly, reviewing a restaurant menu comes with challenges when
trying to lose weight. However, what I love about my program is that you
can eat out and lose weight.
Monitor the Times You Eat Out
It is difficult to keep track of extra calories
and large portions when you eat out. Let’s face it—you don’t have total
control over what goes into restaurant food. Try to monitor the times
you eat out. This is particularly important if you are trying to lose
weight. Rather than inadvertently running into a restaurant at the last
minute with starvation pangs, plan for those times each week when you
want to eat out. On the flip side, plan meals that you can prepare for
yourself. For example, during the week you can plan to pack yourself one
or two breakfasts or lunches instead of eating out every day. This can
help you manage your food intake better.
Select Restaurants That Offer Choices
There are so many restaurants available to you.
Choose with care. If someone else selects the restaurant, order extra
carefully. In any case, try to frequent restaurants that offer a wide
variety of foods and preparation methods. And, by all means, do not be
afraid to speak up! Ask servers how the food is cooked. If it is not to
your liking, talk to the chef about making a special request. I get so
specific when I order that I often get lovingly teased.
Remember, you are a paying customer. Most chefs
are happy to please you. If not, don’t frequent those restaurants. It’s
smart to care about what types of foods go into your body and how they
are prepared.
Make Healthy Menu Selections
Look for menu items that are low in fat. Stay
away from fried, batter-dipped, and creamy foods. You can often
substitute fresh fruits and vegetables for French fries, hash browns, or
potato chips. I order my veggies steamed with no butter. They are less
soppy that way and taste better. Order your salad with the dressing on
the side. If you have turkey or roast beef, the gravy should also be on
the side. This way you can control how much is poured on top. Avoid
extra butter or margarine. It adds up quickly.
Baked potatoes are very nutritious. However,
order them plain instead of stuffed with butter and sour cream. Watch
the bread basket, too. Does it make sense to eat a loaf of sourdough
bread slathered with butter before you gobble up your sandwich? This can
double or triple the amount of bread you consume.
Watch Your Portions
A big part of the success of this program is
portions. I should say “a small part,” because it is small portions that
can help you lose and maintain your weight. Some meals are actually
four to six times the recommended serving size. Many people like to be
served big portions in restaurants because they feel they get what they
pay for. However, when your waist size gets bigger it’s an even bigger
price to pay. When you are eating out and that huge, delicious fish or
chicken dish is sitting in front of you, the temptation is staring you
in the face. Stop for a second and tell yourself that you do not have to
finish it. Take some home for another meal. Make a split down the
middle of your meal before you even start eating. If it helps, you can
even put half away in a doggie bag before you start to eat. Out of
sight, out of mind. You can even share your meal with someone else. This
is really romantic on a date. Many guys I have dated have thanked me
for the weight they lost just because I encouraged sharing.
Try Desserts Occasionally
I love desserts! That is one of my weaknesses
and may be yours too. If so, do what I do and opt for a healthier
choice. Try fresh fruit, sherbet, or angel food cake topped with fresh
strawberries. These satisfy the sweet tooth and taste great too! Of
course a “little” portion of dessert is okay as long as it’s part of
your “discretionary calories.”
