How to lose weight while eating at a restaurant

How to lose weight while eating at a restaurant


Eating at a restaurant can be a great way to treat yourself, but it also has the potential to make you gain weight. Some restaurants serve high-calorie dishes that are easy to over-indulge on if you don’t pay attention. However, there are a few things you can do to keep your calories down while eating out:

Choose appetizers and smaller portions.

  • Eat less. Eating out makes you likely tempted by more significant portions and rich foods than you would make at home. Even if you’re not hungry, eating some of your meal is essential so the body doesn’t think it’s starving.
  • Eat more frequently throughout the day. People who snack on healthy food throughout the day are less likely to overeat when they go out for dinner or lunch because they don’t get too hungry between meals (and therefore aren’t so tempted by all-you-can-eat buffets).
  • Eat slowly and relax! If it takes longer for a person to chew their food, slower means less eating time and fewer calories consumed overall – win-win.

Eat more slowly.

Eat slowly. This will give your brain time to register that you’re full, making you less likely to overeat. It also allows you to notice when you feel full earlier in the meal and figures out whether it’s because of hunger or because there is more food on your plate than an appropriate serving size.

Eating slowly can help prevent overeating because it gives our brains time to recognize how much we need and want at that moment instead of simply continuing until we’re stuffed or overstuffed.

Stay away from restaurants hungry.

One of the worst things you can do when trying to lose weight is go to a restaurant on an empty stomach.

Going in hungry means your body will be craving food before long, and you likely won’t stop until you’ve eaten everything on the menu. You may also over-consume calories because your body is new to receiving food when it’s hungry.

While it’s true that restaurants have many healthy options, they often make up for this by offering high-calorie side dishes or large portions of protein-based foods such as meats and seafood and eating at a restaurant before your hunger quenched will make you more likely to eat off the menu despite being full already!

Drink water instead of soda.

Sugar can rot your teeth and give you cavities, so it’s best to avoid it as much as possible. Soda is high in sugar, which is unsuitable for your teeth or weight loss efforts.

Water has no calories and can help you feel full when you drink it with your meal, so you don’t eat as much food.

Water is also free, so there is no reason not to drink it! You can flavour your water by adding slices of lemon or lime.

Only eat some of your food.

Eat only some of it if you’re dining at a restaurant and have been serving your meal. Take some home with you if the food is filling or you’re hungry. Fill the doggy bag with half of the amount of food that was on your plate before you add any condiments or drinks. You can also ask for an extra container to carry home some leftovers.

If the menu has a “bottomless bowl” option (like soup), order something with a broth-based soup rather than cream-based soup like broccoli cheddar cheese soup or tomato basil Bisque if possible.

Broth-based soups are usually less fattening than cream-based soups because there’s less fat in broth compared to cream; however, if this isn’t possible, then make sure that when eating out at restaurants, try not to overdo it on condiments such as sour cream or mayonnaise since these items can add unnecessary calories into your diet!

Use dressings, condiments and sauces sparingly.

Use dressings, condiments and sauces sparingly. While you may be tempted to drown your food in dressing or use it as a main dish (or even dessert), think twice before doing so. Opt for the smallest size option with your favourite sauce when ordering out. You can always ask for more if you need it!

When dressing, try to keep the ingredients to a minimum. Stick to things like olive oil, lemon juice and salt or pepper. You can also add some herbs for flavour if you wish.

There are several things you can do to control calories while eating out.

There are several things you can do to control calories while eating out.

  • Make smart choices: If you don’t want to eat the bread, take it off your plate and ask for olive oil or balsamic vinegar for dipping instead. You’ll get the same flavour and save yourself some carbs and calories.
  • Eat slowly: This way. You will only eat fast enough before your brain catches up with how full you’re feeling (and will probably slow down your metabolism). And since digestion slows down when we’re asleep, it’s better for overall health if we wait about 20 minutes after finishing our last bite before going to bed so that food can settle in our stomachs before we go on to dreamland!
  • Drink water: Drinking plenty of water throughout the day will keep your hunger pangs at bay. You’ll feel fuller than usual because there’s more liquid inside you, which makes food less appealing in comparison (think of how much easier it is to drink a full glass of water than just one gulp). It also helps flush toxins out of our bodies so they don’t build up inside us over time which would otherwise show up as bloating due to poor digestion/excretion processes happening inside our bodies, causing discomfort around waistline areas like lower back pain or headaches.”


Now that you know how to lose weight while eating at a restaurant, you can eat out more often and enjoy your food. The key is to choose the right foods and be careful about how much oil or butter they contain. If possible, stick with grilled or steamed dishes instead of fried ones. And try not to overdo it! Moderation is key when eating out, so you don’t overindulge in unhealthy ingredients like sugar or fat.

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Michelle Phillips

Michelle Phillips

I'm a fitness enthusiasts and health expert dedicated to helping people achieve their weight loss goals. My mission is to provide accurate and evidence-based information to help our readers make informed decisions about their health and wellness.