There are plenty of things that you are probably already doing to keep to your healthy diet. Maybe you’re counting calories, limiting your alcohol intake, or filling your pantry with only healthy choices. You might have even thrown away those take-out menus that your favorite restaurants keep slipping under your door or placing in your mailbox. And it’s been tough at times, but you finally feel like you have some control over your eating habits.
But despite your best efforts, there are always going to be temptations. One that is particularly tricky is how to stick to your diet when eating dinner out. Here are a few tips to help you keep you on track and have a great time at your next outing:
1. Snack in Advance
About an hour before you plan to eat out, have a small, healthy snack like almonds or an apple. Not enough to fill you up, but just enough to reduce your hunger a bit. This helps ensure that you don’t succumb to that hungry voice telling you to order the loaded nachos or big slab of lasagna.
2. Look Over the Menu Before You Get There
Some main-stream restaurants will post the calorie-count on the menu, but most of the time, you’re ordering in the dark. Help yourself out by looking over the menu before you go. That way, you can weigh your options and answer any questions you may have about what looks tasty with an online calorie-counter.
3. Order as Soon as You Sit Down
In Psychology, there is a concept called social modeling, which explains how humans unconsciously follow each other’s leads when making decisions. Unfortunately, this also applies to dieting, so avoid the temptation of ordering something similarly unhealthy as your dinner-mates by getting the waiter’s attention first, if possible. Who knows? You might actually influence them to make more health-conscious choices, too!
4. Eat Until You’re Satisfied, Then Stop
That social modeling thing doesn’t just stop at food choice; it can also apply to how you eat your food. If your friends enjoy elongated dinners, talking most of the time, and only absent-mindedly picking at their food, you may be more likely to eat slowly, too. And while it may not seem like a bad thing, research has actually shown that if you take less time to eat, you’ll eat less and feel just as satisfied as if you had eaten more and taken more time to eat. Crazy, right? So the trick, here, is to not get too lost in conversation that you’re not eating when your meal hits the table. Instead, eat until you’re satisfied, and then push your plate away, or cover it with a napkin if you feel you might pick at the leftovers. Being conscious of how you’re eating can help to prevent that social modeling effect.
You may be “dieting out” but, don’t forget why you’re actually there: to enjoy yourself. Try not to spend too much time stressing out about what you should eat or timing yourself to see how quickly you can down your meal. After all, worrying too much about getting away from your diet can lead to binge decisions. Instead, follow these simple steps, relax, and focus on the quality time spent with your friends.
