So you’re going out to eat. You also are trying to lose weight or feel better. Nerves are setting in because you’re thinking “how the hell is this going to work?”

Have a framework.

Do you know how many calories you are trying to eat each day? If not then tracking calories and macros will be helpful to start (not necessary long term) if you know how much is ideal to eat then it makes knowing what to eat easier. If you do know, then its a matter of budgeting and setting parameters around what’s on and off limits based on your goals is important.. Tracking macros will give you an idea of the calories you have available to you so that when you go to dinner and see you have 850 calories left in your day or 350 then this can guide your decision making. It will eliminate parts of the menu and narrow your focus to certain meals and foods. Knowing even roughly how many calories you are going to eat, this will give you a framework.

Not tracking? portion control.

-Unlimited veggies

-1 palm of protein

-1 palm of carbs or starch.

Choosing nutrient dense foods will naturally be lesser calories and be more filling. Nutrient dense foods tend to be higher in protein, fiber and water. Think meat and veggies. Eat the protein and fiber portion of your meal first. So you've ordered the steak, asparagus and loaded baked potato with sour cream, cheese, bacon bits and chives. Start with you veggies first (fiber) and move onto the steak (protein). Give your fork a rest and fill up on some water (yes water, especially if you're enjoying an evening cocktail with dinner then its even more necessary). Finish the meal with the baked potato and chances are you may not want as much as when you ordered. At this point you're a little more full and have taken the edge off of being hungry. By going with protein and fiber FIRST you may not want as much of the other stuff.

We all know that person who is SUPER picky and has a million orders for the server when placing their order. You don’t have to be QUITE that needy BUT you are there to have a good meal and you may have standards on how that food is cooked. Also, that is their job and their goal to give you a great meal. So don’t be afraid to politely ask them the skip out on certain cooking oils, put dressing, condiments, cheese, etc. on the side. This way you can add these things in moderation and to your specific liking. Being proactive in setting standards and boundaries on how your food is prepped and cooked is a pretty boss move as well. The rest of your guest will either think your a pain (which means they don’t “get it” and maybe aren’t health conscious) or they’ll take your lead and do better themselves. This way you get a great meal, you maybe inspire those around you and the chef gets a pat on the back. WIN for everyone.

Maybe you splurged and got the double burger or a pizza instead. It’s cool. Consider asking your server to bring your food out WITH your to-go box. When they set your burger down go ahead and cut the thing in half and put the other half away and out of site. Chances are half the burger may do the trick and you won’t have any desire for the other half until tomorrows lunch.

This may seem silly BUT can be VERY helpful. Eating a good amount of protein BEFORE you go out to eat can actually HELP you to not overeat on a large amount of calories while you are out. Not going to dinner or lunch really hungry will help you to make a decision you really want to make and not be driven by the animal urge to eat. Try getting 30-40 grams of protein about an hour or so before sitting down at the restaurant and you may be surprised at your willpower come ordering time.