10 Quick Tips for Fat Loss When Dining Out

Nutrition Coaches Stephanie Wolfe & Robin Luke


1. Do your homework- If you have the chance to know ahead of time where you will be dining, check out their menu and look at their nutrition. Avoid the obvious (fried, creamy). There are plenty of apps for phones these days that allow you to look up the restaurant’s menu and/or nutrition, like “Fast Food” and my favorite “My Fitness Pal”.

2. Order water- don’t waste your calories on empty things such as sodas, alcoholic beverages, or sweetened drinks.

3. Don’t be afraid to be “that” girl, or guy– Never be afraid to ask for sauces or condiments on the side. Let’s be realistic, a salad may sound healthy, but most restaurants do not put just a sprinkle of cheese or bacon and drizzle ranch. To be on the safe side, I always order my cheese and dressing on the side & no croutons.

4. Skip the appetizers, bread, or chips–  Again, appetizers can be empty calories as well, being that they have little to no nutritional value. Get your calories from nutrient dense food. Also, if you attend a restaurant that serves bread or chips, just simply ask your server to not even bring them. That way you do not have to resist the urge of wanting a bite or 5.

5. Safe orders- For myself, I know that I can safely get by with protein and veggies at most restaurants. This meal is very satiating. Remember that instead of a starch, you could always do a protein and double veggies.

6. Mindful eating- I tend to eat really fast so this can be challenging for me. Be in the moment and focus on what foods you are putting in your mouth. SLOW DOWN! This means breaking out of autopilot eating habits which so many of us have.

7. Starches- This includes breads, potatoes, pasta, beans… If you make the choice to include these in your meal, eat them LAST. Eat your lean protein and veggies first and THEN take a few bites of your starch.

8. Sodium- Restaurants typically go way overboard with salts/seasonings, so ask them to go easy on the salt. If you forget, just make sure you drink lots of water during and after the meal to help avoid the sodium bloat.

9. Alcohol- Combining alcohol with fat and starchy carbs is a fat loss disaster. If you chose to drink alcohol while dining out, limit yourself to one or two glasses at the most and stick to eating lean protein and vegetables.

10. No one is perfect- Sustainable fat loss is NOT all-or-nothing. Come up with your restaurant plan and do your best to stick with it. IF you stray from the plan, don’t beat yourself up too much. Put that behind you and focus on getting right back on track with your fat loss. Fat Loss Happens Anywhere- It’s all about making smart choices.

Do you have any tips for eating healthy when you are going out? Let us know in the comments below and visit the Healthcare Guys website to learn more tips on weight loss and supplements.

Want to know more about our nutrition club? Check it out.


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