I'm new to weight loss, eating out is a calorie nightmare!

I have the same problem. Walking in with all intentions of sticking to the plan and then when its time for me to order something else comes out of my mouth!

Some of that seems like a willpower issue.

When it comes to being embarrassed about trying to lose weight, you shouldn't be. You're trying to better yourself. No need to be ashamed of it.

As for your pizza example, try to go for a thin crust veggie pizza if available. Sure, it's not exactly low in calorie, but it's much better than most of your options.

Try and eat light for lunch and breakfast and save up your calories for going out to eat. Or plan going out to eat on your long workout days and push yourself to burn more calories so you can eat more!

It gets easier, I promise! I used to avoid eating out all together, but found out that some restaurants post the calories for each item/meal. there are plenty of delicious meals that won't ruin your progress. As for the dessert thing..it's really just a matter of how much self control you have or how badly you want to change. At the end of the day you can be PROUD of yourself and say, "I made the right decision saying no to dessert tonight, and i feel great!"

The little things add up. Good luck!

Another thing I do when everyone else is ordering burgers is to go ahead and order a burger, then eat half of it and ask for a box.

Hi
If I know I am going to go out to eat, I just look up a food and see how many calories are in that food, then if I have the extra calories to eat something I really want I do, and I also burn more calories so I have extra to binge on, its all about a choice, you have a choice as to what goes in your mouth, and be honest with yourself and write everything in your journal, as you go along you will see what you need to do to step it up and stay on track. I have a variety of foods that I eat. Just dont over due it and the weight with calorie counting and exercise and lots of water will get you there..................don't give up because you eat out alot, most resturants have healthy meal replacements and your not stuck to only eating a salad. Good luck on your journey!!

Sometimes salads are just as many calories, if not MORE calories than burger and fries. So be careful there.

Also, you could order a burger and skip the cheese and mustard. Skip any sauce they add to it like ranch or a spicy sauce, or a burger sauce. You can ask for it on the side if you want. If anyone questions you can simply say they put too much on for your tastes. Most places will sub a turkey burger or a chicken breast instead of beef, that could slice some calories. Instead of fries, see if you can order a salad or mixed veggies. Or, if you feel you must order fries, over salt them as soon as they get to your table so you won't eat them. Love over salted fries? "accidentally" sugar the fries instead. Oops - can't eat them now!

Stay away from anything breaded, if you are eyeing something, say or a sandwich, that uses breaded chicken ask if they can do it grilled. I am sure they can.

For pizza, look for thin crust. If you want toppings, ask for veggies. Meats will raise the calorie count by a lot typically. But you can always do chicken, but still in my opinion adds useless calories to pizza. Yes it tastes good, but, there isn't really any need for it. You can ask for half the cheese, or just go in knowing you can eat 1-2 slices and be fine. You could do more if there is room. Order a side salad first, ask for no cheese and no croutons. Ask for dressing on the side.

Try not to order drinks with calories, iced tea is low calorie and wouldn't be that big of a deal to order instead of soda. Or just do water. Wanting alcohol? Research low calorie beers and be aware of what one would be the lowest calorie available at the restaurant you are going to. Or, order vodka and a diet soda or club soda. Or rum. Avoid sugary mixed drinks.

Look for mini desserts, but even those can be 500 or more calories. If you must have a dessert, share it. If you went out last night and had a dessert, skip it tonight. If the company questions you, I am SURE if you said you just had dessert last night they would understand. If they don't, tell them you are stuffed from dinner.

Prepare your meals and don't eat out so much... make it ONE lunch/dinner a week.

When I was actively trying to lose a lot of weight, I found it best to just skip the restaurants. They cook with tons of butter and oil and portions are huge. I worked in the restaurant biz once upon a time and on average, a restaurant portion is at least 2 servings, sometimes more. When I was actively losing, I treated myself to my favorite restaurant maybe once or twice per month. Even now, it's pretty rare that I eat out at a restaurant.

I often times use the mobile app to plan what I will eat while waiting for a table. Most chain restaurants have some good choices on the menu, replace fries with veggies. You can also ask for a box when they bring your food out. Cut it all in 1/2 and put the other 1/2 in a to go box.

That's what I do. Order broccoli instead of mashed potatoes or fries. And only eat half. Box it up immediately, so it's not sitting there on the plate, staring at you. lol I will ask for a box to be brought out WITH my food. If the server forgets, I just ask them right away. It helps. Immensely.

I'm laughing right now because I'm remembering one day early in my attempt at calorie counting when I was out and about (not even specifically going to eat out, just couldn't get home to eat) when I had a complete meltdown with tears because I couldn't figure out what to get to eat that wouldn't ruin the whole day. It's one thing when you've planned for a "splurge" and are going somewhere you like, and quite another when you didn't expect to be out and are facing ruining the day's calories for no good reason and for food you didn't even want. :laugh:

My opinion, which some may disagree with - there are always *better* options when eating out, you can always pick a healthier option. However In my experience it is hard to find something that won't be higher calorie than you want unless you have gone somewhere specifically vegetarian and/or healthy. So as a rule, I don't plan to eat out unless I know exactly where I'm going and what I'm getting, or unless I've resigned myself to the fact that I'm going to blow the calories out. Having said that, the latter doesn't mean you just give up 100% and eat as much of anything as you want - you still have to moderate yourself and avoid the mentality of "well I've blown it so now I may as well just eat whatever I want". Always better to go over by 300 calories than 1000!

Internet research helps, look on line for outlets that post their meal info on line i.e. Yo-Sushi, McD's, etc. then think about the lighter options. My family still (occasionally) go to McD's, the wife and I have the grilled Chicken & Bacon Salad bowl (no dressing) and the kids have a happy meal so everyone gets a treat but we don't over do it. The one that hit us was with some chains was the portion size for example Hungry Horse before I could eat a mixed grill, now I would struggle with all but the smallest portions.

But once you have done your home work you can rest a bit as long as you don't eat out too often, remember a treat is ok once in a while as long as you have a plan to recover.

PLAN AHEAD - On a day that I know I'm going to go out, I have a really healthy breakfast and dinner and I make sure I workout.

PLAN AHEAD SOME MORE - If I know where we're going (or will likely go), I look up some options on the online menu. Easier to stick with it if it's in my head all day.

TAKE HALF OF IT TO GO - If I happen to order something big and delicious, I get a to-go box right away and split it up in two. Lunch for tomorrow, yo.

HOW IT'S PREPARED - I try to choose items that are grilled, steamed, poached, broiled. Stay away from fried if you're worried about cooking oils. And watch out for sauces (i.e. Marinara vs Alfredo)

SO MUCH SALT - Restaurants tend to serve dishes with a LOT of sodium. For breakfast and lunch, try to choose foods with plenty of potassium and drink plenty of water.

WATER, WATER, WATER - Try to stick to water. Personally, I don't like to waste my calories on my drink unless it has alcohol in it.

SPLIT A DESSERT - If you really want a dessert, try to find a buddy who's willing to go in on half.... or take the rest home.

SALAD DANGER - If you're going to go for a fancy salad, watch out! Toppings and dressings can make a salad just as calorie and sodium filled as one of their regular entrees.

DON'T WORRY - Even after all this, try to enjoy yourself. One meal won't ruin all of your progress.

JUST SAY NO - If you're invited to go out often, feel free to say "no" once in a while. My husband works in an office and gets asked out to eat at least 3 times a week. As tempting as it is, he says no and sticks to his packed lunch.

Wow! ..... this says it all right here.

Thanks for posting this.

Don't talk about it as a weight issue, but as a health one as in "I'm really trying not to eat so much cheese/pizza/fried food" and suggest somewhere with lighter options. For desserts look for a fesh fruit option, and avoid anything with any kind of pastry (except maybe filo).

As others have said, it helpd to pre-plan - some places show the calories for sides so you can just pick the lighter ones, and steer clear of all those dressings, bacon bits etc. on the salad bar. As soon as you sit down say "I know I want x and y" and don't even oopen the menu.

Finally, if I know I have a meal out coming up, I try to save myself a cushion from my regular calories (by eating less or not eating all my exercise calories) - aslong as you hit your total calories for the week it doesn't matter if you're over on one of those days.

I would try to limit the amount of times you go out to eat and allow yourself to indulge once in awhile. Grilled choices are always better, skip the cheese and sauces, avoid appetizers and fried things. You shouldnt feel embarassed because you want to better yourself.