Eating out panic

CamillaEdwards wrote: »

How is best to deal with eating out? I always panic as I do not know exactly how many calories I am eating. This can sometimes cause me to go off the rails for the rest of the day. Thanks for any help/ suggestions!!

Make your best estimate, based on what you've learned along the way about different foods, portion sizes, etc. And then add 100 calories to that.

That's what I did anyway...

I look up the menu's online and if the calories are not listed I make an educated guess.

In addition to looking up the menu online, google "serving sizes" for a bunch of image results that give you ways to make visual estimates. Study the charts a bit, maybe print one out and stick it in your purse if necessary. After you estimate things for awhile you'll have a good idea of how to do it and won't panic.

If you are panicking over one meal out, maybe you should re-evaluate your goals? One meal does not make you fat and eating nothing for one meal does not make you skinny. It's a balance over time. Calm down, eat a nice meal and have fun.

Panic is at best counterproductive. And if you use 'panic' as a means of just giving up and gobbling all the food you are simply granting permission to sabotage yourself plain & simple. Own it.
Think of what you most want to eat. Want as in desire, what would most please you. Figure out why. Make a menu choice based on that. Make an educated guess about the calories: use a cookbook & build your own hypothetical recipe; take a picture to reconstruct later; find any Paula Deen equivalent in the database because it's probably your best 'worst case scenario' guess; or just create a generic entry using a round generous number of your choice. If you are eating out for pleasure, enjoy. If you are eating out for work or obligation, devise a game plan that allows you to relax.

jemhh wrote: »

In addition to looking up the menu online, google "serving sizes" for a bunch of image results that give you ways to make visual estimates. Study the charts a bit, maybe print one out and stick it in your purse if necessary. After you estimate things for awhile you'll have a good idea of how to do it and won't panic.

That's a great piece of advice. Thanks.

Also If I'm getting higher calorie fare I eat only half of the serving and save the rest for the next day. That makes a 1400 calorie meal not as impactful for me.

If I know where I am eating, I will look up the nutritional information ahead of time, make my decision based on calories and macros, and then not look at the menu once I arrive (to minimize being persuaded by all the pretty pictures).

I pretty much always stick to a protein and veg. If the choice is 2 sides...then veg and salad with dressing on the side.

The other night we went to Casey's and I calculated about 400 calores for my meal.

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BuddhaB0y wrote: »

I understand what she means by panic..... When you really commit to losing weight you worry about every meal.... I think it's actually kind of healthy and shows you care a lot about making this work. Yes in the grand scheme of things it's not a big deal, but when you have gone for years with poor self control and portion awareness, it's a little scary to eyeball it when going out for dinner. I have chosen not to eat a couple dishes based purely on how hard it was to guess the calorie count. I imagine as time passes and the weight loss continues it will get easier to eyeball.

I disagree with this. It really isn't a big deal in the grand scheme of things and feeling panicked at enjoying normal activities could lead to avoidance behaviors (not going out to a restaurant because the exact number of calories cannot be determined). Things do get easier, with time and practice, but how much this effects someone is really an important aspect of how long they will maintain the changes needed for long-term success. If someone feels that they can't go out and enjoy themselves once in a while, how likely will they stick with it?

These types of events occur regularly in everyone's life, so it is important to figure out how to fit it in. Yesterday, I was 500 calories over my daily goal. I know that because I am currently losing 2 lb/week, that I am still 500 calories below maintenance, meaning that being in the red yesterday will be little more than a blip in the radar. It doesn't mean that I'm not committed, it doesn't mean that I don't care. I means that I am aware of the choices I am making and how it will effect my over all progress. That extra 500 calories will (in estimation) reduce my loss by .14 of a pound this week. I think I can live with that.

Getty59 wrote: »

nutmegoreo wrote: »

BuddhaB0y wrote: »

I understand what she means by panic..... When you really commit to losing weight you worry about every meal.... I think it's actually kind of healthy and shows you care a lot about making this work. Yes in the grand scheme of things it's not a big deal, but when you have gone for years with poor self control and portion awareness, it's a little scary to eyeball it when going out for dinner. I have chosen not to eat a couple dishes based purely on how hard it was to guess the calorie count. I imagine as time passes and the weight loss continues it will get easier to eyeball.

I disagree with this. It really isn't a big deal in the grand scheme of things and feeling panicked at enjoying normal activities could lead to avoidance behaviors (not going out to a restaurant because the exact number of calories cannot be determined). Things do get easier, with time and practice, but how much this effects someone is really an important aspect of how long they will maintain the changes needed for long-term success. If someone feels that they can't go out and enjoy themselves once in a while, how likely will they stick with it?

These types of events occur regularly in everyone's life, so it is important to figure out how to fit it in. Yesterday, I was 500 calories over my daily goal. I know that because I am currently losing 2 lb/week, that I am still 500 calories below maintenance, meaning that being in the red yesterday will be little more than a blip in the radar. It doesn't mean that I'm not committed, it doesn't mean that I don't care. I means that I am aware of the choices I am making and how it will effect my over all progress. That extra 500 calories will (in estimation) reduce my loss by .14 of a pound this week. I think I can live with that.

First off the poster put it isn't a big deal in the grand scheme of things. Lets not forget everyone isn't alike. I actually agree I think worrying about it in the beginning does show you care and want to have self control. I was the exact same way but as time progressed and I learned a few things and learned to trust the system I didn't and don't worry now. I think the op had gown some really good advice on how to eat out without panicking and in time will learn not to.

I was agreeing with the poster that it isn't a big deal in the grand scheme. I disagree with the thought that worrying about it is necessarily demonstrative of caring about yourself. It CAN be, but it could also be a sign of overcomplicating the issue. I can't say which is the situation for this particular OP. I can say that based on how many posters come here worried about a single meal and then chide themselves for making what they consider to be a horrible mistake, followed by a ridiculous amount of negative self-talk, that this type of behavior can often become more detrimental to accomplishing the goals people are striving towards.

Soul * ( auto correct error above )

the only thing I know to do in these situations is get a grilled chicken salad, dressing on the side, hold the cheese and croutons. Well, I've saved a ton of money by not eating out hardly ever, at least.... I wish there were a more reasonable sounding way but if you are on say 1200 cal it's a mine field.

When I know I'm eating out, I look at their menu online (most places have that available). If its a chain restaurant, they normally include calories. If not, you can do a little searching and see what is normally the amount of calories for that dish and log it. Also I tend to eat a little less in the day before eating out just because there may be more calories in the meal than what is advertised or estimated.

It's not easy but don't beat yourself up for it. As long as you sub fries for fresh veggies and things like eating only half the meal and saving the rest for later can really keep you within your daily goal.

prettysoul1908 wrote: »

jemhh wrote: »

In addition to looking up the menu online, google "serving sizes" for a bunch of image results that give you ways to make visual estimates. Study the charts a bit, maybe print one out and stick it in your purse if necessary. After you estimate things for awhile you'll have a good idea of how to do it and won't panic.

That's a great piece of advice. Thanks.

Also If I'm getting higher calorie fare I eat only half of the serving and save the rest for the next day. That makes a 1400 calorie meal not as impactful for me.

Ya, 99% of the time half an entree is plenty for me. I bring the other half home and weigh it when I eat it later.

sunparakeet wrote: »

Why does having one bad meal make you sabotage the rest of your day? The meal out isn't your problem - it's your reaction that is the problem. I mean, if you get a flat tire you fix it and move on, right? Or do you say "Everything is RUINED FOREVER!" and slash the other three?