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?

Rob_in_MI

Order off the kids menu, order just a salad, or choose not to inhale the entire entree and appetizers.

kikicooks

You shouldn't dread meals out, it should be enjoyable. Just watch your portions and try to make healthier choices. Eat a few less hundred calories throughout the week to save up for a meal out on the weekend.

pupntot

I too have this problem and while I'm still working on the self control element this is what I do:

I want to lose 1 pound per week (-500 cals) so what I have done is switched my goal to lose 1.5 pounds (-750) and followed this during the week. Then at the weekend I know I have banked 1250 cals which is my buffer for naughtiness, plus if I really wanted I've got an extra 500 for the weekend. It is working for me, just a thought.

nicholerohrer

most places will be pretty accommodating if you ask for grilled chicken and a side of rice (or another carb) and/or veggies.

BoxerBrawler

My husband and I go out for dinner every Friday night. Pretty much any restaurant you go to these days are more than happy to make substitutions and most of the entrees either have the calories/nutritional information on-line or on MFP. If you've been weighing and measuring your food for a while you should be able to eye-ball the portion size. You could save up some calories over the week in anticipation of an overage or you could give yourself a treat-meal like I do. The only thing I really treat myself with is carbs and dessert. I always opt for a healthier version of whatever is on the menu. I also don't drink so...

3rdof7sisters

What kinds of foods do they serve? Anything grilled would be a good choice with a salad with dressing on the side. Just try to pay attention to portion sizes. I often eat half and bring half home for lunch the next day.
Any chance they have an online menu so you can choose ahead of time and budget for the calories?

Heather4448

Try pre-logging on Sunday's. Fit it in to your plan and enjoy the time with your family.

LivingtheLeanDream

Don't dread it, plan for it! pick as wise a choice as possible, skip starter, share a dessert perhaps... it wont be too bad really! Eat 100 cals a day less during the week and that will help that one day of eating out and keep you having an overall deficit.

TimothyFish

The simple solution is to just cut everything they bring you in half (or thirds) keep one and send the rest back to the kitchen. If more people would do that, restaurants would start providing smaller portion sizes.

Or you can do what I do. When I go out to eat, I ride my bicycle. I live some distance from the good eating places, so most of the time I've burned off everything I ate and then some by the time I get home.

cbl40

It causes me anxiety too. I plan on one night out per week, and use saved up calories for it. Regardless, after eating out, it always takes me all week to drop the salt weight.

sheermomentum

I understand its tradition, but I don't see why you can't at least ask the others if they'd mind trying someplace new. Perhaps they'd like it too. Other than than, I'd say don't be afraid to "deconstruct" a sandwich and eat oly what's inside, eat a light breakfast (or none if you can do that comfortably), and make your best guess at the weights of what you do eat.

If its only once a week then it shouldn't make too much a of dent in your goals.

RachelElser

Ask the pub owners of they know how many calories are in a dish- not at the table when ordering but call sometime during the week. In the US restaurants have to provide this information.

weight watchers suggests asking for a to go box at the beginning and cut your food in half, and put half right in the box. On the plus side, that means you don't touch that food so if you don't want to eat it later you can ask anyone at the table if they want to take it home with them.

gamerbabe14

I suggest listening to a podcast called Freakanomics, specifically the episode called The Cheeseburger Diet.

To summarize, it tells the story of a woman who was determined to find the best cheeseburger in her city (Louisville, KY, USA) and the assumption was that she'd gain a ton of weight by going out and eating cheeseburgers and fries twice a week for an entire year (? I actually forget the timeframe but it was longer than 6 months). The entire episode is fascinating.

Spoiler: she actually loses weight.

Running_and_Coffee

I have to eat out a lot because I travel for my job. My go-to is a salad with grilled chicken or grilled shrimp and a balsalmic on the side. I ask them to put any nuts or cheeses or avocado on the side, too, and use a soup spoon to dole out one spoonful of each of those. (Track as 1.5 tbsp.) The protein is filling, you're avoiding any opportunity for unknowns (like butter that's on a burger bun) and the fats in the nuts/avocado are also satisfying and your spoon allows you to limit how much of those you have.

whitpauly

Can't quit enjoying life and bonding moments while trying to lose weight, I go every Friday to lunch with my daughter and I usually eat half then and pack up the rest for later/tomorrow, I'll never regret the memories we make together

Lois_1989

I normally look at the menu the day before, make a healthy choice and stick to it. Don't even re-read the menu, you made your choice. Also, if you can figure out the calories beforehand then you can exercise before to make extra space. Planning is the key.

French_Peasant

Make wise choices at the pub, limit any alcohol or just have one beer, cider, or glass of wine. Most importantly: add a new feature to your Sunday tradition: a long, lovely bike ride, hike, hill walk or neighborhood stroll in the afternoon with the rest of your family.

I also like the suggestion from @TimothyFish to ride your bike there. We had dinner at a brewery last night and I wished I had walked or rode to make up for my pint of cider.

fitmom4lifemfp

Tashlovesfood wrote: »

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?

I don't. Honestly that is part of the reason I gained this 15 pounds I am now working on losing. I rarely ever ate out before I met my BF. It's too expensive, and I just don't normally eat enough to justify the expense. We don't live together (thank God ) but he loves going out for breakfast for pancakes and bacon, and eating big fat burgers at the local beach spot...and I was going right along with him. Now, going out with my family for special occasions is fine, but every weekend eating out 2 or 3 times? No. I'm not great at ordering a meal (especially breakfast!) and leaving 2/3 of it on the plate, so for me, and if I go and don't order anything, he sulks. I know...exasperating. The best method, for me, is to simply not eat out.

I sat his butt down back in Feb (when I started) and told him that he had 2 choices - if he wanted to go out to eat, he has to be okay with me eating at home, and then not ordering at the restaurant, or we both eat at home. He said okay...and though I don't think he is happy being the only one ordering, that's what we have done a few times. I'll have yogurt or a protein bar or whatever, and home, and then we go out. I just have coffee.

I know a lot of people here will disagree with how I handle this, but this is what works for ME. I have been successful (mostly) at keeping weight off for nearly 15 years, and cutting out restaurant eating is a big part of that success, (never mind the money I save!). I intend to stick with it.

Daddy78230

In social situations where I know I won't have much control over the food or venue, I'll eat my full days protein allotment soon before the event, minimizing carbs and fat. I usually have chicken breasts.

You'll most likely be full from all the protein, you will be less likely to over eat and still be able to snack or enjoy a beer or 5.

Francl27

I hear you OP. I just refuse to eat out now unless I'm craving something specific that I can't easily make at home. Spending sometimes $20 for grilled chicken and veggies just rubs me the wrong way, when a burger and fries is $8... and even then, veggies are swimming in oil or butter.

What's the menu like though? I know a pub here that has a nice ahi tuna salad that can't be more than 400 calories, for example (just ask for dressing on the side).

Or yeah, eat less during the week so you have calories to spare (which I wouldn't do unless you really like the food). The good thing for me though is that if I eat more at lunch, I'm less hungry later, so it's actually easier to fit to my calories that way than if I eat out for dinner.

cwolfman13

It's one meal out of an entire week...

Lois_1989

cwolfman13 wrote: »

It's one meal out of an entire week...

every week. It's not a birthday meal, or a one off. It's a regular thing. That's the problem.

MelanieCN77

I also found it much better for my continuity not to have that outside/cheat/hard to control meal at all, not only was the risk of over-eating high but it was usually a couple of days of water retention after as well. I found it too disruptive to do once a week. I think your safest bets are checking menus and then calling ahead to ask about food prep (a local pub is unlikely to know calories right?) - like butter, oil, whatever, might help you narrow things down. I don't find the kids menu idea to be super helpful, it's a smaller portion sure but usually chicken tenders or pasta or something, calorie dense, if they'll even let you have it.

I'm from the north, and haven't lived in the UK in 15 years, but I am trying to remember if to-go boxes are even a thing. The pubs we would sunday lunch at would have looked cross-eyed at us if we asked, I think

ritzvin

Personally, I think steak is the best option for eating out when unknown calories. The cut and size is typically known (listed on the menu) so the calorie content can be estimated pretty well. It also tastes excellent, so is worth the $$ of eating out. And a restaurant typically won't feel the need to doctor it with added fat and sugar to make it palatable since it is good on its own. If it's a larger steak, cut off 1/2 or 2/3 and take home for another 1-2 meals.

ritzvin

Relser wrote: »

weight watchers suggests asking for a to go box at the beginning and cut your food in half, and put half right in the box. On the plus side, that means you don't touch that food so if you don't want to eat it later you can ask anyone at the table if they want to take it home with them.

Yep- I pretty much always do this.

hlblakeley

I have a husband and 3 teenagers so eating out (burgers, pizza, fried chicken) is always something they want. I also have a job that requires me to frequently be on the road at meal times and there are the inevitable lunch meetings. I am still learning when it comes to these situations, but since it does add up to multiple meals a week (sometimes in a day) I am working on coming up with strategies. For those times when I've got to be on the road during a meal, I'm keeping some portable meals in my work bag. Belvita biscuits are great, have variety in flavors and fill me up since I can eat them one at a time. Also portable tuna packets, dried fruits etc. When it comes to the lunch meetings (required boo...) I order salad or grilled meat or child portions. When it comes to the family, since it's usually take out that we eat at home, I'm working on letting them order then eating something from home for myself. Learning and it will take time, but I'll get there.

annacole94

Steak sandwich with a salad (dressing on the side) is pretty common pub fare. Skip the bread, if you want. Or if you can link us to the menu, we can help pick out a couple of reasonable options.

As for estimating calories, just look for what you're having in the food database. Pick a middle-of-the-road entry. Anything that actually lists the serving size is good. It will be a guess, but frankly, all restaurant entries are a guess. Even if you have one from the place you're going, the odds of getting the exact serving size and prep method that were listed for that entry are slim.

Running_and_Coffee

Another option--could you suggest moving this meal to a restaurant with better options for you? Like a Panera or other chain restaurant where they share out the nutritional info and have some reasonable choices?

cwolfman13

Lois_1989 wrote: »

cwolfman13 wrote: »

It's one meal out of an entire week...

every week. It's not a birthday meal, or a one off. It's a regular thing. That's the problem.

I eat out once per week...it's one meal per week...who cares if it's every week...it's really not particularly material to the whole. Eat a bit less for breakfast...have a lighter dinner...it all comes out in the wash.

I don't define eating out once per week as being a lot...I know people who eat out pretty much daily and though I couldn't do that (particularly as I don't log), it doesn't seem to have held them back any.

BlueSkyShoal

If you always go to the same pub, at least you only have one menu to suss out. Just order a meal and then only eat half, or a third, of it. Box the rest and have it for lunch the next day. (If they do this in the UK? It's common in the US.) Or order a salad, if they have one.

Personally, I would want to find a way to continue going because it sounds like it's not just about "eating out", but is a special family time / family tradition.