Going out with friends is always a good thing, I wouldn't stop myself from going out all together. It's not worth missing out on all the fun!

The problem with restaurants is portion sizes! Even if order the healthiest thing on the menu, the portion will be huge (the exception of higher end restaurants that focus on quality over quantity). I always want to eat everything on my plate... but it makes a big difference if you aim to eat only half your plate and plan to take the rest home and eat the left overs for lunch the next day!!!

Not to mention, it saves $$$

Also, always order water. It fills you up and slows you down from eating and drinking other drinks.

Talk a lot... more talking, less (or at least slower) eating!

It's such a problem! Before I go out to eat, I eat an apple and almonds or nonfat greek yogurt. Same for before going out to a bar. It ensures I'm not starving when I arrive and that I can feel comfortable ordering something that might not have a ton of protein, but a lot of veggies (for ex). It also keeps from ordering excess caloric beverages.

My favorite thing to do though is to order two appetizers instead of an appetizer and entree. For instance, appetizer salad and an appetizer cheese plate or meat and veggie skewers. The smaller portion size makes sure I don't over eat, even if it is more caloric than I would cook for myself.

I understand, I am the same age, and with my job you have to go out to lunch at least once a week, and happy hours are very encouraged, so I end up going out to eat a lot, and not only is it hard on my wallet, it's hard on my diet as well!

Ususally I try and choose places that I know have heathier options, for example:
Panera bread: you can always get something good here
Fridays: Fridays has a menu where everything is under 550 calories
Chipotle: places where you can choose what goes in your food is great (as long as you dont go overboard, and i would avoid the sour cream and cheese)

As for the happy hour, try getting drinks that are lighter, try a holy water (ice water, lemon vodka and a splash of diet sprite or seltzer water (it's only the calories in the vodka). Or go for light beer, or just have one glass, then go for water!

And, when all else fails, just plan accordinly and make sure you have the extra calories available, and if you dont, dont stress, just make sure it's an exception and not a rule!

good luck!

what I have done is just order appetizers and eat only half. appetizers can be big sometimes. Its been a true struggle. If I go out with friends I try to split my food with them as well. sharing the calories LOL. i have also been ordering water. eating out is hard. another thing I do is try to plan out what Ill eat before I go to the restaurant along with my previous calorie intake for that day.

This is exactly my problem as well! What I have been trying to do is if I know where I'll be doing out for dinner and drinks that night I will prelog what I will want to have there and work my day around that so I am working toward a goal and don't feel guilty later at dinner. I haven't quite nailed down how to deal with impromptu dinners or hang outs with food or booze involved it's a struggle I I have thought carefully all day about my eating choices and then want to go out with friends when I don't have the calorie budget left for even 1 beer!