While eating out is an occasional treat for some, it is part of an every day routine for others. Those who eat out frequently may find it considerably more challenging to lose weight. If you fall into this category, try following these simple guidelines the next time you place your order.
Start with a glass of water.
Drinking a glass of water 15-20 min prior to eating a meal helps control hunger and improves digestion. Often we misinterpret thirst for hunger and end up overeating when really we’re just thirsty. A tall glass of water before a meal helps us get in touch with our true hunger. Water is also essential to establishing an effective mucosa layer in the stomach, the natural shield which protects the tissues from digestive acids when food is broken down; a natural alternative to antacids.
Limit alcohol consumption.
Consuming alcohol often leads to letting down one’s inhibitions. Whereas normally you would exercise restraint and turn down a calorie rich dessert, a nice, warming alcohol buzz can steer you directly to the chocolate cake. As a result, between the alcohol and the additional indulgences you grant yourself, a whole lot of extra calories are consumed.
Order a side of veggies.
If it’s not included with the meal, request a side of steamed, sauteed, or grilled vegetables. These high fiber, low calorie, nutrient dense super-foods do their part to fill you up and displace other unhealthy foods. It can sometimes seem like a challenge to get a decent serving of vegetables when you eat out, but most restaurants will accommodate requests for veggies as a side.
Avoid appetizers or order two appetizers as your meal.
Appetizers seem like the obvious solution to take the edge off while you wait for your entree, but they almost always contribute to overeating. As discussed above, you can cut calorie consumption and improve digestion (and save money) by opting for a tall glass of water instead. Nevertheless, appetizers are often the most flavor packed items on a menu and can still be enjoyed if you opt for two and skip the entree.
Avoid fried and battered foods.
Fried foods are much higher in calories than foods prepared in other ways such as roasted, sauteed, steamed, grilled, etc. Additionally, when oils are heated beyond their smoking point, as they often are during frying, they become damaged and are believed to contain large amounts of free radicals which contribute to the risk for cancer.
Slow down and chew.
Shoveling food in, barely chewing it (let alone tasting it), and washing it down with a drink will leave you feeling overly-full, bloated, and bogged down. You will eat less and enjoy it more if you slow down. Enhance your dining experience by discovering the aromas, exploring the flavors, and thoroughly chewing and savoring each and every bite.
