7 Tips for How You Should Eat Out (To Lose Weight)

What’s something that 58% of Americans do once a week?

Eat out.

And it’s easy to see why.

The entire experience of eating out is enjoyable.

You get to eat amazing food, and you don’t have to cook.

It’s a win-win.

The problem is that most restaurants aren’t going to have the best food choices for health-conscious individuals like you and I.

This makes it hard to enjoy eating out if it’s just going to ruin your progress.

Believe it or not though, it’s possible to go out and not have to worry about weight gain.

You just have to be smart about it.

And this is exactly what I’m going to be sharing with you in today’s post.

Let’s dive right in with the first tip.

Tip #1: Determine what it is that you really want

How many times have you gotten a combo meal at a drive-thru restaurant? Did you ever stop to think if you really wanted the fries and drink along with the burger?

Maybe you just want the fries and burger, or possibly a drink with the sandwich? Yet you got the combo meal because it was a better value and it saved you a little bit of money.

Here’s my advice:

1. Determine what it is that you actually want (i.e. just the sandwich, sandwich with fries, etc.).

2. Forget about saving a few cents on a side that you don’t really want.

Here’s the deal:

Let’s say you went ahead and got that soda even though you didn’t really want it. Are you just going to throw it away?

Of course you aren’t! You’re already invested in the soda because you paid for it.

So naturally you’re going to drink all of it so you don’t feel like you wasted money. Sadly, that’s just extra calories that you don’t need, and the worst part is that you didn’t even really want it in the first place!

Save on the extra calories when you eat out and it’ll add up in the long run.

Tip #2 Eat one less meal than normal

We can both agree on the following statement:

When you eat out, you generally eat more calories than you usually would with a normal meal.

With this being the case, you don’t necessarily have to sacrifice what you eat at the restaurant. Instead, you can cut back on the number of meals that you’re going to eat for the day.

For example, let’s say that you usually eat 3 meals a day. On Saturday, you’re going out to celebrate a friend’s graduation.

Instead of eating a boring salad for the celebration dinner, you can eat as you please. To make up for the extra calories, you’re going to eat only 1 other meal that day (2 total) instead of 3 like you normally do.

Essentially, eating out will be like eating 2 normal sized meals. The breakdown would look something like this:

Normal Day:

Meal 1: 600 calories

Meal 2: 600 calories

Meal 3: 600 calories

Total calories for the day: 1,800

Day of Graduation Dinner

Meal 1: 600 calories

Meal 2 (the graduation dinner itself): 1,200 calories

Total calories for the day: 1,800

Sure it probably won’t be exactly double the calories every time, but at least this way you’re accounting for the additional calories that you’re going to be eating. Plus, if you end up eating less calories than usual then consider it a bonus.

You’ll now be creating a larger caloric deficit than what you typically do, which means more weight loss.

Here’s the kicker:

If your body is used to eating a specific number of meals at certain times of the day, it can be pretty hard to pull this off. If you notice this is the case with you, try out fasting.

With fasting, you’ll be eating less frequently and take breaks from eating, but your meals will be much bigger. To learn more about fasting and how awesome it can be for effortless weight loss, download my free fasting guideby clicking directly below.

Click here to download the fasting guide.

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Tip #3 Eat an apple 20 minutes before you go out

This tip might seem a little bit random, but bear with me. Did you know that it takes your body roughly 20 minutes to recognize that it’s full?

With this being the case, it’s easy to see why overeating can be such a common issue. This is especially true if you have a bunch of delicious food right in front of you.

Here’s the deal:

By eating a small apple 20 minutes beforehand, your brain will send out the signals of fullness much sooner, thus helping to prevent you from overeating.


I understand that eating an apple might not be the most convenient thing for you to do. Instead you can also try eating slower.

So yes this means actually chewing your food and then swallowing instead of wolfing it down like I tend to do (whoops). Not only will this help prevent you from overeating, but you’ll also absorb more nutrients from your food.

For best results, chew your food 20-30 times before swallowing. And finally don’t worry about wasting food if you can’t finish your meal.

We’ve grown up with this idea that we always have to finish our food because other people are going to bed hungry. However, whether or not you eat all of your food won’t help starving children.

Donating will, so do that instead of eating extra calories that you don’t need just to prevent yourself from feeling guilty.

Tip #4 Make your other meals smaller

Maybe you don’t like the idea of skipping a meal to go out and enjoy yourself. If that’s the case you might like this idea better.

Instead of eating 2 meals when you normally eat 3, you’re just going to make the other 2 meals smaller.

Here’s an example:

Normal Day:

Meal 1: 600 calories

Meal 2: 600 calories

Meal 3: 600 calories

Total calories for the day: 1,800

Day that you’re going out to eat:

Meal 1: 400 calories

Meal 2: 400 calories

Meal 3 (dinner at a restaurant): 1,000 calories

Total calories for the day: 1,800


How should you go about making those other 2 meals smaller? Well you have a couple of different options.

The first thing you could do is completely cut out a side. So if you were eating chicken and mashed potatoes on the side, you wouldn’t eat any of the potatoes.

However, you would still get to eat any vegetables or other sides that you may have. The other thing that you could do is eat smaller portions of everything.

For example, instead of eating 10 ounces of chicken, you’d only eat 6, and then eat a smaller portion of everything else like the mashed potatoes.

Tip #5 Do some extra cardio

I’m always saying that to lose weight you need to eat less and/or move more. The previous tips have dealt with eating less and now this tip is going to deal with the moving more part.

Doing just one extra cardio session can really help to make up for the extra calories that you’re going to be eating for that big meal. Make no mistake though this needs to be something more intense than just walking a mile if you really plan on eating a lot.

My favorite way to do cardio is by combining high intensity interval training (HIIT) with slow steady state cardio (walking/jogging at the same pace). Click hereto get the full details of how to do this cardio workout.

Depending on your intensity and duration you could easily burn 300 calories from this one cardio workout. That may or may not be enough to completely cover the extra calories you’re eating, but either way it’s better than doing nothing.

Finally, it’s important to mention that you should do this additional cardio workout before you eat the big meal. This way it’s already taken care of and the meal can be seen as a reward for your efforts.

On the other hand, if you wait until after you might not ever get around to doing it, and then those extra calories really could hurt you.

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Tip #6 Immediately put some in a to-go box

Have you ever stopped to think that no matter how big a serving size is at a restaurant, you’re going to finish it anyway? For example, diner A might serve you 3 pancakes for your meal, whereas diner B gives you 4.

Unless you’re legitimately full after the 3rd pancake you’re going to eat the 4th. This means that the restaurant is in control of how many calories you’re consuming and let’s face it, that’s not a good thing.

Of course there’s plenty of reasons why you feel compelled to finish your food in the first place:

-You want to feel the sense of completion.

-You don’t want to feel guilty for wasting food.

-You spent money on this food so you’re invested in it.

-Social pressures of being around others who’re finishing their food.

Often times I think that we seem to forget that we do have a choice and we don’t have to finish all of our food right there or waste it. Instead, ask the waiter to bring half of your entrée out in a to-go box.

This way there’s no temptation of you eating more than you should. Plus you’ll be saving money because you’re going to get 2 meals out of it instead of just 1.

It’s a win-win.

Tip #7 Enjoy Yourself

I’m assuming that you’re going out to eat for a reason. You want to eat awesome food and be with friends and family.

So make sure that you focus on that first and foremost, and let the calories be secondary to that. It’s really hard to enjoy yourself when you’re too focused on the macros of your meal.

The truth of the matter is that one meal can’t hurt your progress that badly anyway. Yes it might slow down your progress a little bit, but it won’t be anything that you can’t overcome.

You’d have to eat an additional 3,500 calories just to gain an extra pound. That’s going to be pretty hard to do from one meal.

Sure if you keep eating out and you don’t use any of the tips above, those extra calories really will come back to bite you. In the end, remember why it is that you’re eating out in the first place.

Final Thoughts

Without a doubt eating out is awesome. The problem is that it’s easy to overeat and backtrack on your progress.

However, by using these tips you can eat out and keep your figure. Finally, let me know what you think in the comment section down below.

Do you like eating out regularly? What are some ways that you control your calories when dining out?

P.S. I’m going to be releasing my first ever fat loss course, Fat Loss from A to Z. If you’d like to join the pre-launch list and get an early notification when the program releases click here.

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