Eating out or attending parties can be a fun and social experience, but it can be challenging for those trying to stick to their weight loss goals. It’s easy to get caught up in the excitement or eat more than you had planned. However, it is possible to enjoy these occasions without completely derailing your weight loss efforts. Here are some tips for sticking to your weight loss goals when eating out or at a party.
8 Tips for Sticking to Your Weight Loss Goals
Plan Ahead
If you know you will be eating out or attending a party, try to plan ahead and make healthier choices earlier in the day. For example, you could choose a lighter breakfast or lunch to leave some room for indulgences later on.
Choose Your Foods Wisely
Choose your foods wisely. When eating out, look for menu items that are high in protein and fiber. Choose foods that are lower in added sugars and saturated fats. Grilled, baked, or steamed options are usually healthier than fried ones. You can also ask for dressings and sauces on the side so you can control how much you use. At parties, choose items that are fresh and minimally processed, such as veggies, fruits, and lean proteins.
Practice Portion Control
It can be easy to lose track of how much you are eating when you are out or at a party, especially if there are many tempting options available. To help control your portions, you can use smaller plates or bowls, or share a dish with a friend. You can also try to be mindful of your portions by paying attention to your food and stopping when you are satisfied, rather than stuffed.
Don’t Skip Meals
Skipping meals can lead to overeating later on, so try to stick to your regular meal schedule as much as possible. This can help you feel more in control of your food choices and prevent you from feeling excessively hungry when you are out or at a party.
Make Healthier Choices
When eating out, look for menu items that are grilled, baked, or steamed rather than fried, and opt for water or unsweetened beverages instead of sugary drinks. At parties, choose items that are fresh and minimally processed, such as veggies, fruits, and lean proteins.
But don’t feel like you have to deprive yourself. It’s okay to indulge in your favorite treats in moderation. Just be mindful of your portion sizes and try to balance it out with more nutrient dense choices earlier in the day. Read the Nutrition Facts to identify foods that have the nutrients and portion sizes that you need in the moment. Click here to learn how to read Nutrition Facts Labels.
Incorporate Physical Activity
Incorporating physical activity into your routine can help offset extra calories you may be consuming while eating out. You can try going for a walk or run before or after your meal, or find ways to be active while you are out, such as going for a hike or trying a new water sport.
Seek Support
Surround yourself with supportive people who understand and respect your weight loss goals. This can help you feel more motivated and accountable, and make it easier to stick to your plan. Consider seeking support from a healthcare professional who can provide guidance and support to help you reach your goals. A Registered Dietitian would be a great support system on this journey. Visit the Academy of Nutrition and Dietetics’ website to find a nutrition expert near you.
Remember that weight loss or weight maintenance is a journey. Don’t get discouraged by your cravings and eating habits. Instead, use it as an opportunity to learn how to make adjustments to your plan. Adjustments are sustainable and help you uplift your health and find enjoyment in all foods and beverages.
Eating out or attending parties doesn’t have to derail your weight loss and maintenance efforts. By planning ahead, making well-rounded choices, practicing portion control, and seeking support, you can enjoy these occasions without completely sacrificing your progress. Remember, weight loss is a journey, and it is important to find a sustainable and healthy way.
