Strategies for Eating Out

I saw this online today. It purports to be 6 strategies, but it's really 6 tactics. But they are good tactics. At the end of this post, I'll suggest real strategies (long-term plans).


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6 Strategies for Savvy Ordering in a Restaurant
How to stay on track when you’re eating out.

From the Editors of EatingWell.com More on this in Health & Fitness

1. Read the whole menu. Get a feel for what’s available and estimate the calories before you make a decision about what to order.

2. Be the first to order. That way you won’t be tempted to go along when the rest of the gang orders more than you’d like to eat.

3. Consider à la carte. Try getting a soup or salad and an appetizer, or a couple of side dishes, instead of an overly large entree. Many restaurants these days offer smaller “tasting” plates or tapas-size portions, too. They are worth a try and often just right in size.

4. Split the difference. If an entrée sounds like too much food, see if one of your dining companions would like to share it with you. Or set aside half of the food as soon as it arrives and ask the waiter to wrap it up for you.

5. Ask for sauces and dressings on the side. Most restaurants use a heavy hand with toppings; they just can’t help themselves. When they’re on the side you can control the amount without having to miss out. Rather than pouring them on, dip the tip of your fork into the dressing or sauce, then take a bite of food, so you’ll get a little taste in every bite.

6. Ask questions. Request that food be prepared your way, within reason (asking for a salad on the side instead of chips is reasonable; asking to have the fish and chips special steamed instead of fried is not). Ask politely but unapologetically; remember, restaurants are in the service business. Most are more than willing to accommodate your request—after all, you’re paying!
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Here are some real strategies:
1. Plan ahead to avoid eating out. Beverly and I have decided that eating out just isn't worth it. In fact, we have had a $100 gift certificate for over two months to an upscale restaurant, and we still haven't gotten around to using it. (We will soon, I hope; then I'll apply the above tactics.)

2. Plan ahead and make some "eating in" nights special. Prepare special food, something both you and your family love. Eat to candle light, if that makes it special. That way, you won't miss some of the fun of eating out.

3. Plan ahead on calories when you know you're eating out. Cut down on calories or run extra miles on the day that you're going to a restaurant.

4. Plan ahead for the type of restaurant that offers low-cal food. Places like Chili's and Tony Roma's specialize in high-fat, high-calorie food. Instead, go to a restaurant where you know you can get food that will help you stay on your diet. For fast food, you can't beat Subway.

A Goal

Three weeks ago I started taking this weight loss thing seriously. I've been counting calories everyday. Rather than get overwhelmed with the total amount of weight I needed to loose, I broke it down into smaller sections. I set a Thanksiving weight goal and a Christmas weight goal. Both goals were very realistic. Today, about a week and a half before Thanksgiving, I met my Thanksgiving goal weight. It was motivating to see that number and I'm committed to keep going. I know it will be hard with the upcoming holidays, so here's what I have to remember to get my Christmas goal:

1. I don't have to eat the food my kids don't finish
2. Just because my kids snack, doesn't mean I need that extra handful of fishy crackers
3. Just because Nate can eat whatever he wants, doesn't mean I can
4. I can, believe it or not, live without candy (been without it for 14 days now)
5. If I mess up, I don't have to throw in the towel and give up (see the previous post from dad)
6. I don't have to work out every single day to lose weight (I've been averaging 3-4x a week)
7. I like carrots dipped in fat free ranch dressing
8. Leaving some "extra" calories available for a cookie or a piece of cake helps (oh, and I don't have to eat a dozen to be "satisfied")
9. Cooking dinner everynight, and eating early, is the key to my success
10. Going to bed STARVING is my new way of life

How Was Your Week?

I hope all of you who are trying to get slim and fit did well this past week. Here's my report.

Running: 14 miles total [with Russ (two runs) and Eric (all three runs)]. We are on track in our preparation for the St. George Half Marathon on January 23, 2009. What a great day that will be, for at least two reasons.

Calorie counting: YES! I starting counting and went the entire week keeping pretty good track. Some days I ate more than my caloric goal, but I got going on a difficult task.

Weight loss: 2 pounds. My goal is 1.5 pounds per week, so I was happy about 2.

Candy challenge: YES! I have had no candy since October 31, i.e., none in November.

Psyche: I've had a few addiction withdrawal attacks, especially yesterday (Sunday) when I had to spend a lot of time in the kitchen, with food all around me.

My Stumble and Recovery

Yesterday I committed myself to a day without sweets.

But after lunch, and after a 4-mile run, I was still hungry, so without thinking (typical), I grabbed a piece of Andrea's Oreo cookie cake and some ice cream and hogged them down.

But here's the good news: I recovered. I ate a light dinner, in spite of Beverly's marvelous, delicious chicken quesadillas (I limited myself to a half of one).

Even at the Empty Nesters FHE, I had only the vegetables and not the peach cobbler and ice cream. At home afterwards, I turned down the luscious root beer floats.

My reward: I was down a half pound from the day before.

If I'm going to lose weight, I have to learn and apply this one lesson: If you slip, you don't need to keep slipping the rest of the day. When you stumble, you can recover.