Betty's Tips for Eating Out
Going out for a meal with family and friends doesn’t have to stop just because you are looking to lose weight. The key is to understand how to make healthy choices, and having the willpower to avoid temptations. Do’s
 Plan ahead. Understand which phase of the program you are following and what food is allowed on the phase.
Consider made-to-order meals. Request sauce or dressing on the side, replace unhealthy ingredients with healthier options, or alter the cooking style (i.e. choose grilled instead of fried).
Eat slowly. In response to food consumption, the digestive system releases a variety of hormones to promote a feeling of fullness. Eating slowly allows your body enough time to register when you are full (and therefore prevents over-eating), and helps your body to digest food more effectively.
Be aware of portion size. If the main meals on offer are particularly large you may be tempted to overindulge. If this is the case, order an entrée or ‘light meal’ as your main course.
Think twice before ordering beverages! Drinks like soft drink, wine, beer, and juice all contain calories. Choose water first, and when you’re ready enjoy a diet drink or light alcoholic beverage slowly.
Don’ts
.jpg) Don’t be unprepared. Many restaurants display their menu on the internet or can have it faxed to you, which allows you to review it before you arrive instead of making impulse decisions when ordering.
Don’t feel pressured by fellow diners or pushy waiters – order what you need to look and feel great.
Don’t skip meals before going out in order to overindulge at dinner. This is not healthy. Instead take extra care to eat properly during the day, and if you go a little overboard at dinner time, put in additional effort in your next exercise session to burn off the extra calories.
Don’t be afraid to say no! Just because it’s on the table or on your plate doesn’t mean you have to eat it. It may help to ask the waiter to remove temptations like bread baskets or leftovers so they don’t entice you to nibble.
Most importantly, don’t deny yourself a night out just because you are on trying to lose weight. Life happens, and you should still be able to enjoy it.
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