How to Eat Out and Still Stay on Track with Your Weight Loss Goals

As an online weight loss coach, eating out is something I discuss a lot with my coaching clients. Eating out can feel like a bit of a minefield when you’re trying to stick to your health or weight loss goals. From endless menu options to oversized portions, it’s easy to feel like one meal out could derail all your hard work. But here’s the good news: it doesn’t have to!

It is also worth mentioning that you don’t have to be perfect all of the time. Your birthday, catching-up with someone you haven’t seen in a very long time and so on… well, then sometimes, don’t worry about it and indulge a little! Life is there to be lived and all that.

However, the rest of the time with a few simple strategies, you can enjoy a meal out, stay on track, and skip the side of guilt. Here’s how:

1. Plan Ahead (but Not Too Much)

Before you head out, take a look at the menu if you can. Most restaurants have their menus online these days, so you can decide what to order in advance. Look for meals with lean protein, plenty of veg, and avoid anything that’s deep-fried or swimming in cream sauce.

But don’t overthink it. If you’re too strict, you’ll just end up feeling stressed or missing out on the joy of the occasion. Balance is key!

2. Don’t Arrive Starving

Showing up to a restaurant absolutely ravenous is a recipe for overeating. If you’re starving, everything on the menu suddenly looks irresistible, and it’s harder to make mindful choices.

Have a light snack beforehand, like a piece of fruit or a handful of nuts, to take the edge off your hunger. That way, you’ll be in a better frame of mind to pick something you actually want rather than something you’re grabbing out of desperation.

3. Watch the Starters and Sides

Starters and sides can be sneaky calorie traps. Garlic bread, onion rings, and creamy dips might be tasty, but they can add up quickly and often leave you too full to enjoy your main.

If you’re having a starter, go for something lighter like a salad (dressing on the side) or a soup. And when it comes to sides, think steamed veg, a side salad, or even splitting a portion of chips with your table.

4. Customise Your Order

Don’t be afraid to ask for small changes to your meal. Most restaurants are happy to accommodate tweaks like:

Swapping chips for a salad or veg.
Asking for sauces or dressings on the side.
Grilled instead of fried options.

You’re not being fussy – you’re making choices that align with your goals, and that’s perfectly okay.

5. Keep an Eye on Portion Sizes

Restaurant portions are often massive. You don’t have to finish everything on your plate – take your time, enjoy your meal, and stop eating when you’re satisfied, not stuffed.

If the portions are particularly large, consider splitting a dish with a friend or asking for a takeaway box for leftovers… or just leave something on your plate. You are not obliged to eat it all.

6. Be Mindful of Drinks

Alcohol and sugary drinks can quickly add extra calories without filling you up. If you’re drinking, opt for lighter options like a gin and slimline tonic, diet sodas, wine, or even a spritzer.

And don’t forget to drink water alongside your meal – it’ll keep you hydrated and help you avoid drinking more alcohol than you intended.

7. Choose Your Treats Wisely

If you’ve got your eye on dessert, try to keep the rest of your meal a bit lighter. For example, skip the breadbasket and opt for a salad or grilled protein as your main, leaving room for that chocolate brownie you’ve been dreaming about.

On the flip side, if your main course is indulgent, maybe share a dessert with a friend or go for a coffee to round off the meal instead.

8. Focus on the Experience, Not Just the Food

Remember, eating out isn’t just about the food – it’s about the company, the atmosphere, and the experience. Slow down, savour each bite, and enjoy the moment.

When you focus on the bigger picture, you’ll find it easier to stop when you’re satisfied rather than eating just because the food is there.

9. Don’t Beat Yourself Up

Even if you do end up eating a bit more than planned, don’t let it ruin your week. One meal won’t undo all your progress, just like one salad won’t make you suddenly fit and healthy. The most important thing is getting back to your usual habits the next day. Consistency is what counts in the long run.

So, eating out doesn’t have to be a stumbling block for your goals. By planning ahead, making a few smart choices, and focusing on balance, you can enjoy your meal out and stay on track.