How to Stick to Weight-Loss Goals While Eating Out
- Caylin Goodchild
- Apr 22
- 2 min read
Updated: Jun 6
Are you someone who checks the menu before heading out? Do you get overwhelmed by all the choices and struggle to figure out what’s best? At Caylin Goodchild Dietitians, we want to equip you with the nutritional knowledge to make the best choices for your goals!
Follow these simple steps to eat out like a fat loss pro:
1. Avoid Anything Fried
Yes, we’re talking chips (even sweet potato or zucchini fries!), fried fish, fried calamari, and schnitzels. Anything submerged in oil absorbs a lot of it—adding a lot of extra calories to your meal.
2. Watch Your Drinks
Opt for sugar-free drinks (like Sprite Zero) or sparkling/spring water.
If you’re in the mood for an alcoholic beverage, first, manage your servings—try not to exceed two drinks in one sitting.
Second, if you’re having alcohol, skip the carbs in your meal. Instead, focus on protein and vegetables.
3. Load Up on Veggies
Always ask for a side of vegetables or a salad. These are best when prepared with little to no oil, cream, or dressing.
Veggies help bulk up your meal, keeping you fuller with fewer calories.
4. Mind Your Portion Sizes
Restaurant portions are often larger than necessary. If your meal looks oversized, consider placing a portion in a takeaway box before you start eating. Out of sight, out of mind!
Here’s a general guide to good portion sizes:
Carbs: A fist-sized portion (e.g., rice, a baked potato, a pita, a wrap, 2 slices of bread, a roll, or mashed potato).
Protein: A palm-sized portion (e.g., a ladies' steak, a quarter chicken, or a portion of fish).
Fats: A thumb-sized portion (e.g., 1 tablespoon of dressing, 1/4 avocado, 1 teaspoon of mayo, or 1 teaspoon of olive oil).
Tip: Ask for dressing on the side so you can control how much you use.
5. Choose Lean Proteins
Some proteins are higher in fat. Try to avoid lamb, fried fish, pork belly, bacon, and sausages. Lean options will help keep the calorie count lower.
6. Find the Balance
Some meals are meant to be fully enjoyed—without stressing over calories. If it’s a special occasion and you finish a pizza and have dessert, don’t stress! It’s a rare treat, and you can get back on track in no time.
If you’re eating out more than once in a week, try to have one meal where you simply enjoy what you feel like, and keep the other restaurant meals more structured.
While restaurant meals can slow down your progress, following these tips will help you stay on track and still enjoy eating out!
Ready to take your health to the next level? Book a consultation with one of our dietitians today!
We have branches in Lonehill, at Concourse Medical Centre, and in Broadacres, at The Paddock Medical Centre.
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