Dining Out, Dialed In

people eating at a table

Something I get asked about all the time is how to stay on track while eating out. 

Do we have to give up restaurants, date nights, and take-out if we want to lose weight and get healthy?

The answer is absolutely not. 

In fact, learning how to navigate eating out is part of the process. It’s not about “being good” – it’s about creating a lifestyle that suits you & that is sustainable and enjoyable. 

It’s about developing skills that feel natural and easy to use in your daily life – making tweaks here and there so you can have your cake (or fries or nachos) and eat it too. 

Here are some tips that I’ve been using for a long time. They’re all pretty easy to do – and they make a big difference.

1. PLAN AHEAD

Look at the menu before you go. Make your decision when you’re in “goals mode,” not “starving and everything smells amazing” mode.

2. PRIORITIZE PROTEIN & VEGGIES 

Choose your dish based on a protein you like. Ask for extra on the side if needed to hit your target (30+ grams). Sub high-fat, high-carb sides for veggies or a salad or any other side offered that’s more aligned with your goals. 

3. DON’T SHOW UP STARVING

We eat out to enjoy the experience, not to stuff ourselves to the brim. Save calories (and money!) and give yourself a better chance of hitting your protein goal by having a high-protein snack shortly before you go. I often drink a protein shake on the way, if it’s a place I expect to be weak on the protein. Silly? I think it’s silly not to!

4. SPLIT, SUB, OR SKIP

Consider splitting an entree with someone (or an entree + salad), or box up half as soon as it comes out. Sub out heavy sides, or skip the bread/chip basket if you know it’s a problem for you. Downing 40g of carbs before any other food comes out is not ideal, let’s be honest.

5. IF THIS IS AN “OFF” MEAL, JUST ENJOY IT

If you decide (beforehand, not in the moment when decision-making is clouded by hunger & delicious smells) that this is a special occasion that you want to hop off the wagon for real quick – do it! No guilt, just get what you really want. Eat it slowly, savor it. Make it worth it. As long as this is the exception and not the rule, it’s not only ok – it’s recommended.

6. BE MINDFUL

Slow down. Put your fork down and talk between bites. Stop when you’re no longer hungry, before you’re uncomfortably full. And if you do go overboard – no big deal. It didn’t ruin the day, it didn’t ruin the week, you’re not a lost cause. You’re a human who had a nice meal. Back on track now.

7. CAREFUL WITH DRINKS

Alcohol has a tendency to lead to more alcohol. Calories add up quickly – especially sugary cocktails. If you want a drink, consider getting just one lower calorie drink, and sip it slowly.

8. KEEP FUTURE YOU IN MIND

Before diving into the bread basket or saying “of course!” to dessert – pause, and ask: How do I want to feel when I leave? Satisfied and proud or stuffed and regretful? Use mindfulness here: step outside of your eagerness for the treat to see it for what it is – a basic temptation that is not aligned with your goals. You can be better than that.

9. TAKE A WALK AFTER YOU EAT

A short walk after a meal (as little as 5 min!) has a notable impact on blood sugar control and digestion, and leaves you feeling lighter – not sluggish and bloated. Plus, it’s a great way to extend the social part, get some fresh air, get more steps in, and give yourself a few more minutes of quiet time before going back to whatever chaos awaits at home.