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10 Tips to Help You Maintain Your Weight While Eating Out

Eating out can be a huge obstacle to weight maintenance. You eat out because it’s part of your lifestyle; It’s convenient, fast, social, the food is good, the kids are happy and you’re just too tired to cook! As a nation, we have gained enormous weight because we eat far more than we cook for ourselves. It’s not your fault, you never knew that fast food franchises and restaurant chains would feed you the most nutrient-deficient, chemical-filled, disease-causing, completely addictive and nearly inedible food. And now, two decades later, we have found ourselves in a lifestyle where we have gotten used to being fed (the worst food) by others. Take one step at a time to make positive changes for your and your family’s health. Try practicing cooking at home until it becomes part of your lifestyle. This will take time and effort, but never give up on making lifestyle changes that can bring you one step closer to wellness. That said, you probably can’t and won’t completely avoid eating out, neither can I. However, do what I do and use these great tips to help you maintain your weight while you eat out.

1. Drink 1 liter of room temperature water 2-3 hours before a meal. This will work to hydrate your digestive tract and make sure you don’t confuse hunger with thirst.
2. Don’t be afraid to ask for alternatives. Check out the menu and ask questions. You are now weight conscious and need to know the food you will eat.
3. Replace, replace, replace! Keep the fries and substitute the veggies (seasoned on the side), you’ll save hundreds of calories.
4. Take digestive enzymes. Processed food lacks the natural enzymes needed for proper digestion. Taking digestive enzymes will help the body break down food for fuel instead of storing food as calories (for fat)!
5. Avoid eating appetizers. Breaking this habit now will do you good in the long run. When everyone orders appetizers, order hot tea (so it feels like you’re ordering something). Then when the nibbles arrive, excuse yourself to go to the toilet or make a phone call, when you get back, more than half of the food will be gone and you’ll have tea waiting for you.
6. Take your time to eat. The digestive process starts in your mouth, chew your food thoroughly and enjoy your meal. The brain lets the metabolism prepare for calories entering the body while the food is in the mouth. Chew your food at least 20 times to allow your body to properly start the digestive process.
7. When your entree arrives, divide it into appropriate portions before you start eating. Ask for a to-go box and wrap it up right away. Take it home for later or give it as a gift.
8. Avoid eating at chain restaurants or fast food restaurants. Cafes, specialty shops or owner-operated restaurants are likely to serve less pre-prepared and processed food. Survey the patrons of the restaurant you are planning to dine at, if more than 50% of the patrons are overweight, find another place to eat.
9. Avoid all you can eat buffets. No explanation needed. However, if you have to dine at such a restaurant, avoid eating carbohydrates. Pasta, bread and sweets will ferment the excess amount of food in the stomach after eating buffet.
10. Don’t eat off someone else’s plate (including leftovers).

Print this guide and keep it in your purse, take it out to remind you what you’re doing. Take it one step at a time and before you know it, it will feel natural.

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