How to lose weight while eating out with these 7 proven techniques

November 4, 2019 in Quick Weight Loss Journal

If you were wondering, eating at restaurants when you’re in one of the Quick Weight Loss programs is very much possible.   As you probably already know, things can get a little tricky when you go out to eat at a restaurant during your diet.


Thankfully, when you join our Quick Weight Loss Classic or Keto program, you will have your coaches guide you and adjust your diet to your lifestyle. You will be able to order off any menu and lose weight – without depriving yourself.

You will be able to follow your coaches’ suggestions and also listen to what other people in the program say. It worked for Maysi A.,  a nurse who lost 36 pounds.

“I was able to eat out at restaurants and had many choices of food items to incorporate into my daily lifestyle. Now, I am more motivated, my self-confidence is back, and I feel like a million bucks!”

In this post, Michael, from the Stuart, Florida Quick Weight Loss Center, shares some techniques and tips for eating healthy at restaurants.  Here’s what he says:

“Eating out at restaurants while on your weight loss journey is a real challenge because we are not in control of the food or the ingredients being used, and a lot of times we are with other people who are indulging.”

Let’s talk about some ways we can go out to eat at restaurants and still be successful.

1) Don’t skip meals on the day you are going out

A lot of our clients think that they are doing themselves a favor by skipping breakfast or skipping lunch, but that backfires. You build up an appetite and get so hungry before you get to the restaurant that a lot of times you indulge on things that are not on your weight loss plan.  Kevin Y., who lost 103 pounds says,

“I have a little appetizer before I go. It’s easier for me to avoid temptation.”

2) Go into your local center, talk to your coach, and come up with a plan

This is the most important piece of advice.

I know you’ve heard before that if you fail to plan, you plan to fail.  So, go into your center and decide exactly what you’re going to order before you actually go to the restaurant.  You can review the menu before you go as Nicole B. did; she lost 63 pounds. Nicole says:

“I go online. Nearly all restaurants offer online menus. If the restaurant has healthy options, I know I can tweak them a little to make them work for me.”

Here are a few ordering suggestions for when you go out to eat at a restaurant, while on the Quick Weight Loss Program:

  • A protein and a vegetable or salad rather than a complete dinner; small steak with all fat removed or “dry broiled” fish (without added fat) and a small lettuce salad with a lemon slice or plain vinegar.
  • Shrimp Louis with lemon slices: Eat only the shrimp and lettuce; use lemons instead of salad dressing.
  • Two boiled or poached eggs; add some salad (use your own dressing) or fruits on the side.

Some people like to carry a small bottle of apple cider vinegar in their purse to add to salads in restaurants.

3) Call the restaurant ahead to find out if the restaurant is willing to be flexible.

For example, you could ask if they can sauté your chicken in coconut oil, rather than frying it.

4) Wear form-fitting clothes that are a little tight on you

This is really going to help with portion control.  Now, when you get to the restaurant, the first thing I always do is a request that the breadbasket not be brought to the table.  If you’re anything like me, when the bread basket gets brought to the table, you are absolutely going to be eating bread. Now, a lot of times when we are trying to lose weight, the best thing to do is remove the temptation completely.

5) Immediately request 2 glasses of water

Try to drink a lot of water throughout the meal to help keep yourself full.

6) When ordering, split your meal with the person you are with

If the other person doesn’t want to split with you or if they want something you can’t have, ask the waiter to box up half of the meal before they even bring it to you.  That is going to help with portion control and you will have another meal for the next day.  So, it is also a bit of meal preparation.

7) Order a hot coffee or hot tea for dessert.

Avoid dessert completely, but if the people you are with insist on getting dessert, go ahead and order a hot beverage. This is going to allow you to sit and have a nice conversation but it won’t put you in a situation where you are eating something that’s not included in your food plan.

Now you have the savvy it takes to enjoy your lunch or dinner out without sabotaging your weight-loss efforts.

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