Eat out and still lose weight
I went out to eat last night. I didn't order a salad, which I should have, but I didn't, I ate enough for 3 people and I'm feeling HUGE today.
I think there was a published study that individuals eat 50% more than they normally would when they eat out with friends. I know I do and I often go out to eat so here are some things I started to do. Of course, I don't always stick to it but if I manage to fit in a few, I do reasonably well.
I almost consistently order a salad when I go out for dinner. If I don't order a salad, I usually order an appetizer as my main entrée. While they can be the most fattening things on the menu, the portion is usually 1/2 of that of an entrée, which keeps me, relatively, within my calorie allotment for the day. Of course, last night I didn't, so frustrating. If you're anything like me, you shouldn't even look at the other things on the menu. Stick to only looking at the salads and the apps, and don't bother with the rest. It's likely to be a train wreck of a calorie night if you do. If I do drink alcohol, I limit myself to 2 glasses of wine. SKIP the fruity drinks. All of that sugar gives you double the hangover anyway.
Other things that are helpful:
Dessert: Sometimes you just CAN'T skip dessert. The whining of your friends about NOT taking a bite of your birthday cake are actually more painful than actually eating the cake. I use the 3 bite rule; you can take three bites of the most decadent dessert and still lose weight. You'll find that after the 3 bites you're not even tasting it anymore and the first 3 are really the most satisfying.
The bread basket: Everyone says say no to the bread. Tell them to take away the bread basket or remind them to not bring it. But that's a challenge when the other people at your table want it. Again, use the three bite rule. Take a piece, take the three bites because I'm sure you're hungry.
Water: Order water! Get into the habit of ordering water when asked what you'd like to drink. If you're having a glass of wine, get the glass of water too. Alcohol dehydrates you which gives you the feeling of being even more hungry; if you have water alongside, you'll at least stay somewhat hydrated.
Split EVERYTHING. Get into the habit of splitting whatever you order. Offer bites to your companions. You'll eat less.
And finally...
If you do overeat, it's just that: ONE night of overeating. One night does not mean a gain of 5 pounds (and if you get on the scale because you like to punish yourself and you see a gain of 5 pounds it's because of the salt.) Tone it down the next few days and you'll be fine.