Startling to dread going out for meals

Tashlovesfood

Hi everyone, how do you tackle going out for meals on a regular basis? My family like to go out at least once a week and I am starting to get worried about going out for meals to often where I don't know the exact calories. We normally go to a pub for lunch on a Sunday so I can't really suggest we go anywhere else as it's like a tradition. Any tips or advice? Is it going to hinder my weight loss to eat out so much?

Mini_Medic

Two approaches:
One meal won't kill your progress unless you use it as an excuse to go all out feast style. Just enjoy your one meal in normal portions, maybe pick something healthier if possible based on the menu and get back on track the very next meal, not day, your next meal. That will prevent you from spiraling out of control. I'm personally of the side that says if your going to go out to a nice meal order what you really want and enjoy. If it's something you really really want but the portion is too large to fit your calories, you can always box up half and take it home for lunch. I don't order grilled chicken and veggies but sometimes doing that helps people when they know they can't just have a normal meal and will order something huge and really high calorie and they know they would eat it all and it would ruin their progress. One meal over your calories out to eat won't really do any harm. However one uncontrolled meal of 3,500 calories will ruin your deficit for the week and you won't lose.

Second approach:
Look for healthier options and substitute for lower calories. Order grilled not fried. Red sauce over white. No creamy dressings or sauces as those are the highest in calories. Avoid mayo, limit cheese. Substitute fries or chips for fruit or veggies. Take half the bun off to save calories. Don't eat the not flavorful crusts or ends of foods just because it's on your plate in front of you. Limit consumption of free chips and salsa, bread, rolls or breadsticks. Don't drink your calories, it's way to easy to drink 5 cokes with a meal when your server keeps refilling it and you likely won't enjoy it as much as one your have at home since you won't be focusing on the drink.

kazminchu

Pretty much what Mini Medic said. One extra thing you can do is reduce your calories slightly each day over the rest of the week to "bank" for the big meal you have out. It means you can eat more of what you want and not affect your weight loss too much.

For example if you normally eat 1600 calories every day, try having 1500. That gives you an extra 600 calories to play with, which is more than enough to enjoy a meal out without worrying!

Libby283

We eat out several nights a week. Last night we went to Chili's. I would have been fine if I could have skipped the margarita. Alcohol is my weakness. I ordered the margarita chicken with black beans and steamed rice. My go to is usually salads without dressing, but all of their salads were pretty high calories.

Sunna_W

In addition to the excellent advice above I would eat a healthy low carb / high protein snack before going out and I would ask for a takeout box to arrive with the meal and then I would put half of the food in the box before the meal starts. See this website for other really great ideas: https://www.dietdoctor.com/low-carb/dining-out

sammyliftsandeats

As for logging your meal, you can take the same dish from a chain restaurant (as pubs don't generally have nutritional information available) and log that. Maybe quick add 100 calories as a buffer.

Or break each component of the meal down and guesstimate.

Do a bit of extra exercise to earn some more calories for this dinner. Or as mentioned above, bank your calories for some wiggle room and maybe eat a bit lighter the rest of the day.

I go out to eat about twice a week and I use these tips to help me continue losing.

Annie_01

If your pub doesn't offer the calorie count then try to find something similar at a place that does list it online. Log that amount and just try to eat lighter for the rest of the day. Usually after a big meal out I am not very hungry for the rest of the day.

Do a little extra exercise such as taking a long walk after you eat. That could be part of your Sunday "tradition".

Bank some calories from other days. Do a few minutes more exercise each day and credit the extra calories to your Sunday.

I know that you want to lose weight but there is also something to be said about enjoying those "traditions" with people that you care about. Just make it work!

heiliskrimsli

I limit what I eat the rest of the day. As the calories go, I do my best to figure out what is in what I ordered, and then just go high on the estimates because I tend to assume a restaurant is stacking on stuff like oil and butter. I found I can pretty safely do that once a week and not affect my weight loss.

Tashlovesfood

Thanks everyone that's really good advice! I'll definitely use all your tips in the future!