Eating out

I eat out on a regular basis too.
My tips:
Water ensure that you have a feeling of full before going to the restaurant
Soups (go for the vegetable bothy types) as a starter
Certain fish (know your fish) preferably grilled
Go for a starter as a main

If all else fails eat half and take the rest home

One of the first things I heard about eating out was drink at least one full glass of ice water before you start eating. The reasons I was given were 1) your body will want to warm up the water, so it gets your metabolism going before you eat any calories 2) people tend to mistake dehydration for hunger, so by hydrating ourselves we tend to feel full quicker.
Most restaurant foods are going to have higher sodium levels than things you make fresh, so factor that in if you have blood pressure issues.
If the place you are eating has their nutritional information available, do some research, especially if you are going to eat there a lot.
For portion control, ask for a to-go box with your meal. That way you can take half of it off your plate and save it for later.

don t, easier said than done. I special order and ask for substitute a lot.

Second, third, fourth, fifth helping??? Where are you having lunch? A buffet?

Any other options “out”?

It's about making smart choices. I eat out all the time and I don't have a problem. You have to be realistic with yourself. As much as you try to deny it, that bowl of mac and cheese is not 400 calories like a frozen portion of one. And that sandwich is far too large for 1 meal. And those fries that come with it shouldn't be eaten just because they are free. The chef didn't just use 1 tbsp of mayo like you would at home. That is not fat free cheese in that enchilada. Those taco shells are coated in oil. That "cup" of a side of rice is not a cup, it's actually 2 cups.

When I eat out, I look for meals that I can easily dissect so I can see the ingredients. Also, get used to leaving food behind. It's okay not to clear your plate. You're not the one wasting food; it's the restaurants fault for serving too big of a portion.

I don't mean this in a cruel way but it sounds like you should not go to buffet restaurants, at least not for now. I used to go out to Chinese buffet (just for example) and really could not stop myself from that third or even fourth round, and I'd leave feeling bloated and awful. The very idea of "unlimited" crab rangoon was enough to send any control out the window. Now after years of changing my habits and logging food on MFP, I go in with a game plan, eat a plate full of salad & veggies first and then do small portions of seafood & chicken, with no rice or noodles...ask myself if I really want dessert and then get 1 small indulgent thing and some fruit. Very yummy, and still higher volume than my normal meals...but I couldn't have done that 6 years ago.

My main thing is just not eating any chips or bread that come with my meal. If I get a burger I usually eat 1/2 bun and get double meat. I eat vegetarian about 90% of the time so when I am in a restaurant it's my opportunity to eat meat and I enjoy it.

Most important: Do what works for you. If I get a to go box with 1/2 my meal "for later" it never makes it to the next day, I just eat it hovering between the sink and fridge a few hours later...pointless. Works for many people though!