“When you open a menu you want to focus on what you need,” says Beller. “You’re looking for vegetables, protein, healthy fat and complex carbs. Focus on what you need and eliminate the rest.” If she has one major tip for dining out and keeping unnecessary calories at bay, it’s to always have your salad dressing on the side. “You have to own the power of how many calories go in there,” she says. And, another piece of advice from Beller, “When you look at a menu, don’t limit yourself to how they’re offering it.” Ask for omelets cooked “dry” (no butter, margarine), for example. Biggest Loser Club combed through the past contestant tip archives to find lots of ways to take control when you’re eating out. Here are some highlights:
Don’t be TOO hungry when you go out. Perhaps the best strategy of the bunch, this usually requires you to eat a healthy snack a couple of hours before going out.
Have a plan! Go with a clear idea of what you plan to order (moderate portion of lean protein, big serving of veggies, very small serving of carbs, minimal amount of hidden/added fats).
Planning to have a beer or glass or wine? Splitting a dessert? Map it out in your head, remind yourself of your program and your goals, and stick to your guns.
On special occasions, it’s important to give yourself REAL permission to have something special without feeling guilty (this may take some practice).
Get connected to the bigger picture. Remember that this is not your last supper - another delicious meal is only a few hours away.
Avoid all-you-can eat specials, buffets, and situations that present too much temptation when you can. After a while, the masters can eat smart from buffets, but it takes discipline.
Control the immediate environment. Ask that chips, fried noodles, bread and oil, and other undesirable foods be removed from the table or at least away from you.
Control your portions. Split an entree or visit restaurants that don’t serve excessive portions. In America, you need to learn to leave food on your plate. This takes practice.
Order a clean plate and put what you need on it and get a take-home carton for the rest or throw the rest away or pour salt/pepper on the extra portion so you won’t be tempted with it.
When you’re done, ask the server to remove your plate as soon as possible. Take pride in learning how to push delicious (but excessive) food away.
Enjoy every bite! Eat slowly and appreciate your food more. Notice the colors, textures, aromas, and think about where the food comes from during the meal.
Stuck eating fast food? Order a salad and your favorite burger or sandwich “without the bun” and make yourself a big salad with plenty of protein from your sandwich.
Eating Chinese? Anything you want on the menu MUST be steamed! Whatever sauce comes with what you want, ask for it on the side and you get two tablespoons of it.
When eating Italian, stick with all the protein like fish, chicken or red meat. Request the veggies (steamed) and any sauce on the side.
When dining out Mexican, fajitas are a great choice since the meat will be grilled and your veggies are included.
