1. Read the menu before you go

Thanks to the internet, many restaurants have now published their menu online so you can browse before you go. This will allow you to choose the healthiest options available. If you are uncertain about something, then give them a call. Most restaurants will be only too happy to chat about their food options or alternatives. Once you arrive at the restaurant, don’t look at the menu. This will stop you from making any impulse purchases.

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)
• Or visit us online to schedule an appointment: http://fitmedicalweightloss.com/

2. Understand what you are ordering

If you haven’t already telephoned and asked your questions in advance, don’t be afraid to ask the restaurant about specific meal preparation when you arrive. Understanding the ingredients or whether something can be modified or substituted is your right as a diner. It is your prerogative to request low-calorie options or to ask for something on the side. If you have never eaten at that particular restaurant, take a moment to analyze the serving sizes. Scan the tables around you or ask your server directly.

3. Base your meal around the appetizers

Appetizers can make a great meal if paired with a healthy salad, steamed vegetables or delicious soup. As a guide, try to avoid anything fried or laden with cheese or heavy sauces. Look out for steamed options that can be paired simply with a healthy side. Entrée-sized portions can often be too calorie-laden for those watching their weight. Design your meal with your diet in mind. Remember, you don’t have to sacrifice taste in order to be healthy.

4. Know your salads

When you order your salad, make sure you know exactly what you are getting. While salad is generally a good option for those wanting to lose weight, it can be a dieter’s nightmare if laden with cheese, croutons, high-fat dressings or bacon. Opt for lower calorie choices and always ask for the dressing on the side. Try to avoid pouring the sauce directly on your salad. Instead, dip your fork in between mouthfuls to limit the amount.

5. Be the first one to order

In order not to be swayed by other people’s choices, order your food first. This will ensure you don’t give in to temptation and order something just because someone else is. Stick to your guns and order healthy. You can still have a good night out without ruining your chances for weight loss for the week. Don’t be tempted by your friend's order of fries or other decadent items that will have your regretting your choices later.

6. Say no to on-table appetizers

The on-table appetizers can be particularly damaging to your diet. If the restaurant brings out a basket of fresh bread or chips and salsa, then a) either ask them to be removed or b) move them as far away from you as possible. Items like freshly baked bread, guacamole or olives can be hard to resist. If you find you are struggling, excuse yourself for a moment to freshen up. Reenter the room with confidence and say no to the snacking.

7. Always maintain portion control

Portion control can be your biggest enemy, as restaurant servings tend to be much larger than what you would serve up at home. Just because you are paying for it, doesn’t mean you have to eat it all. Remember, you can always request a doggie bag and take the rest home for your lunch or dinner tomorrow. Eating slowly while taking regular sips of water will be your gauge. Stick to your home-sized servings and enjoy the second portion of your meal at a later date.

8. Keep your drink options low-cal

Drinking when eating goes hand in hand. Pick low-calorie options where possible and try to minimize the alcohol. Drinking in excess can lead to poor food choices, especially towards the end of the meal when dessert is being served. Try to enjoy sparkling water with a touch of lemon or lime juice to give it some flavor in between alcohol beverages if you don’t want to go without altogether.

Here are some of the important pointers to remember:

• Opt for grilled or baked food over fried
• Avoid cheese where possible
• Base your meal around your salad or vegetables
• Steer clear of creamy sauces and dressings
• Stick to low carb options
• Eat mindfully

Don’t let the enjoyment of the occasion be overtaken by your stress. Just make the best choices you can and enjoy the time with your friends and family. Be present, remember to smile a lot and cherish the occasion. After all, it isn’t every day of the week you get to go out and let your hair down! Make the most of it!

Please contact us if you have questions or want to learn more about our weight loss programs or Botox and Fillers: 

• To reach our AZ Clinics, call 602-374-7226 (2 Clinics in Mesa and Phoenix) 
• To reach our NM Clinics, call 505-888-9575 (3 Clinics in Albuquerque, Rio Rancho, and Santa Fe) or 575-222-4994 (Las Cruces)
• To reach our TX Clinic, call 214-296-0269 (Dallas)