3 Tips to Not Gain Weight When You Eat Out

Most people struggle when they go out to eat.

They never have a plan for what to eat. So they usually just have what everyone else is having; because they feel guilty if they choose to eat something different.

And they wonder why they can't see any changes—or worse—they start seeing the wrong changes. 

If you want to live a healthy, happy, and active lifestyle it will include socializing with others. And if you don't get a grip on how and what to do when you're out, you'll find your pants fitting a little tighter and your belly getting a little bigger. 

Today, I want to share with you 3 strategies to help you stay on track and make the best decisions when you go out to eat.

1. Have A Plan

In a perfect world, you would eat 100% whole, colorful foods with minimally processed meats every single meal. You'd never have an urge for anything that doesn't support your goals or your ideal body. But as humans, we get cravings all the time. And junk food is usually calling our names, serenading us with its charm. 

That's why it's imperative you plan and choose what you will allow yourself to do ahead of time so you stay on track. Make a decision to have one drink or eat a chicken salad instead of a cheeseburger before you get to the restaurant. Or make a decision to eat whatever you want and not think twice about it. But you must make a decision ahead of time.

This way you avoid the guilt of not following through and you build up the habit of being proactive and in control of your decisions around food. 

2. Focus On Your Protein

If you've been following us for a while you know how much we preach on protein. The benefits are mind-boggling. You absorb fewer calories, gain muscle, and your metabolism gets a huge spike compared to fat and carbs. But most people do the complete opposite. They focus on their carbs/fats and protein is the last in line.

If you make protein your primary objective when you're out, you'll find yourself looking hotter, feeling satisfied and energized, and eating the right amount of food. Aim for about .8g-1g of protein per ideal body weight. 

3. Make Bad Habits Hard

If you're like most, you have a few habits around food that simply don't help you. And If you want to build better ones, it starts with suffocating the bad ones and making them damn near impossible to achieve. 

There are a few strategies you can implement but the goal is to use the right one at the right time. In building the habit of being proactive and not overeating, I have two strategies you should try before the food even comes out. 

The first one is called No Thanks.

You ask the waiter to not bring out bread or appetizers. NO THANKS! It's so easy to eat hundreds— even thousands—of calories before your food even comes out. This is where a lot of people go overboard. 

You can't eat it if it's not there. 

The second one is Boxing it in Half.

You ask the waiter to box half of your food and bring the other half out. This one simple trick will reduce your portions and make it just a little easier to not overeat. 

If you want to enjoy EVERYTHING life has to offer including your health and happiness, you have to find the right balance for your goals and a great start is getting in control of how you eat out. 

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