How to lose weight while still enjoying dining out?

Answer:

Many individuals on a weight loss journey find themselves tiring of home-cooked meals and craving food from restaurants, or they may frequently dine out due to a lack of time to cook. This situation can complicate the management of food choices and calorie consumption, potentially derailing weight loss efforts or even leading to weight gain.

In truth, losing weight does not necessitate completely forgoing dining out, as this can sometimes add more stress. By making smart eating choices, you can maintain your weight loss goals while still enjoying restaurant meals.

Losing weight does not necessitate completely forgoing dining out. Illustration photo by Unsplash

First, consider your choice of restaurant. Opt for eateries that offer "healthy" options, which include abundant fresh vegetables, minimal frying, and lightly seasoned dishes. Good choices might be venues that specialize in spring rolls, salads, Japanese fare, or hotpot. Try to avoid establishments known for fried items, grilled meats, or fast food.

Next, consider your ordering strategy. Before dining, it’s advised to eat something healthy like boiled or steamed vegetables, a salad, soup, or even just a glass of water. This helps curb hunger, which might be mistaken for thirst.

Then, focus on protein-rich dishes before consuming carbohydrates. Starting with vegetables or water can slow the digestion and absorption of food, particularly carbs. This helps manage blood sugar levels, prevents rapid spikes, and keeps you full longer after eating. This method also helps you better manage your portion sizes at meals, supporting your weight control efforts.

Lastly, pay attention to how you eat. Regardless of the dining location, eat slowly, choose healthier options, and engage in mindful eating by thoroughly chewing and relishing each bite. Wait until you’ve completely swallowed one bite before taking the next. This practice helps minimize external distractions, curbs overeating, and promotes overall health.

Dr. Phan Thai Tan

HomeFiT fitness center health coach