| Eating out regularly is almost guaranteed to | | | | Restaurants often serve huge amounts and if |
| pile on pounds unless you take care. As it's | | | | you know you have a tendency to clean your |
| something we are doing more and more, you | | | | plate no matter how much is on it, order a |
| need to put a strategy in place for coping | | | | small portion or a starter in place of a main |
| with eating away from home. | | | | course. You can even share a dish with your |
| | | | dinner companion. If you're in the US you can |
| Going out for a meal used to be something | | | | request a doggie bag - but don't try this one |
| which happened only on special occasions but | | | | in Europe unless you want some very strange |
| these days it's often a several-times-a week | | | | looks. |
| occurrence simply because we are too tired to | | | | |
| cook. | | | | Avoid fried foods and those which are served |
| | | | in creamy or buttery sauces. Wherever |
| If eating out is a regular event for you, | | | | possible go for plain grilled (broiled) |
| avoid the temptation to treat it like an | | | | chicken or fish and ask for any sauce to be |
| invitation to over-indulge. This is part of | | | | served on the side. The same goes for salad |
| your regular eating pattern so you need to | | | | where the dressing can turn a healthy dish |
| treat it as such. Eat only as much as you | | | | into a dieter's nightmare. |
| need and no more. | | | | |
| | | | Forget dessert too if you are trying to lose |
| Occasional overeating does no harm but any | | | | weight. You just don't need 300 or more extra |
| level of regular overeating is bound to | | | | calories on top of everything you've already |
| result in you piling on the pounds. | | | | eaten. |
| | | | |
| Having said that, you CAN eat healthily in | | | | If you choose an ethnic restaurant take the |
| restaurants, so if you eat out a lot, don't | | | | time before your visit to understand the |
| despair. Just plan your trip with care and | | | | various cooking methods and ingredients in |
| set a firm intention to eat healthily before | | | | typical dishes and if you're in doubt about a |
| you go. | | | | particular item on the menu ask the waiter |
| | | | for information. |
| Bear in mind that the cheapest restaurant | | | | |
| options are normally the most unhealthy. Fast | | | | Above all, don't use eating out all the time |
| food and lower end restaurants are not noted | | | | as an excuse for not losing weight. You are |
| for their use of low-fat or low-calorie | | | | the one ordering the food and no one is |
| cooking methods or foods. So choose your | | | | forcing you to eat it. |
| restaurant with care, somewhere that you know | | | | |
| offers a selection of healthier dishes or | | | | If you really can't resist when you go out, |
| will prepare foods specially for you on | | | | then take the time to plan, prepare and cook |
| request. | | | | food at home so that you don't rely so much |
| | | | on restaurants. Arrange to meet friends for |
| If you have to wait for your meal at the bar, | | | | coffee, a sandwich or a movie rather than |
| avoid alcoholic drinks which can increase | | | | dinner or organise a more active outing such |
| your appetite and lower your resolve, not to | | | | as a walk, shopping trip or bowling party. |
| mention the empty calories they contain. | | | | You are only limited by your imagination. On |
| Avoid fizzy drinks with your meal and ask for | | | | business trips, you can use local stores to |
| water instead. If you drink wine with dinner, | | | | buy healthy foods to eat in your room for at |
| a small glass when you go out shouldn't do | | | | least part of your stay. The size of your |
| too much harm in terms of calories. | | | | expense account does not have to show up in |
| | | | the size of your waistline. |