Dining out can cause you to gain more weight and delay your results.  If you are smart about what you eat and how you eat out, you can still enjoy the pleasures of eating out.

1. Call Ahead & Where to Sit

 The sight and smell of food stimulates the body to begin the digestive process, Your stomach muscles relax and insulin is secreted, lowering blood-sugar levels to make you feel hungry. Reduce your wait and the amount of food you see and smell before sitting down by calling ahead.

Request a quiet table. Distractions that hinder your focus on eating can increase your calorie intake.

2. Take a bathroom break. (Stress Fee)

When you’re anxious, your instincts tell you to reach for high-fat comfort foods to soothe yourself! Take a break and concentrate on breathing in the restroom.

3. Making the right selections from the Menu

Descriptive adjectives like luscious and juicy are all over restaurant menus and can actually make you order more, the more easily you recognize these misleading adjectives, the less they’ll sway you.

Avoid condiment catastrophes. “SOS” (sauce on the side) is one of the first rules you, but it may actually up your calorie intake. “A 2-tablespoon serving of dressing looks pretty skimpy, so many restaurants triple or quadruple the amount they send out separately,: You could be adding 200 to 300 extra calories to your meal. Order condiments on the side; when they arrive, measure one spoonful onto your plate. Then send that tempting little container of ranch dressing, mayo, or cheese sauce back to the kitchen with your waiter.

4. Pay in Cash

 When you pay on credit, you lose sight of the cost of the meal, so you’re more likely to splurge on extras such as appetizers and cocktails. Paying with credit both can add dollars to your bill and hundreds of calories to your meal. If you can’t pay with cash, determine a reasonable amount to spend beforehand (one that won’t allow you to order an entree and all the extras) and vigilantly stick to that number.

More Healthy Eating Tips

Don’t skip lunch for your “big” dining out dinner. Have a lighter lunch and a snack in the late afternoon. This will help avoid binging on the bread or overeating at dinner.

Limit your wine or alcoholic drinks.

Beware of menu selections labeled “light or healthy”. Some restaurants qualify a light item based on low carbohydrates. But, what about all the fat in the dish? Make sure to ask exactly what is in the item and why it is “light or healthy”.

Portion Control. Make it a goal to leave at least 25% of your food. Eat slow and take small bites. (remember each meal should only contain approximately 500-700 calories)

 Know your Salad. Make sure your salad is filled with vegetables and avoid high fat/calorie dressings, cheeses, croutons and other items that make your healthy salad an unhealthy one.

Choose the best Protein. Your protein portion should be 5-6 ounces. Choose lean meats and avoid fried, butter soaked, or cream base fish and chicken dishes.

Say no to Desert. Try to resist the calorie filled deserts. Order fresh fruit or a sorbet. If you must have that fatting desert, then order one and share with the table.