When dining out, do you know just how many calories are passing from your plate to mouth?

Not according to a recent University of Arkansas study.  The study revealed that diners underestimate the number of calories they eat when dining out.  And not by a small percentage either!  But by as much as 900 calories per week.  Remember, for every extra 3500 calories you consume, you gain a pound.  So it’s not hard to pack on extra pounds quickly if you’re eating more calories than you thought at restaurants. 

So, is it possible to lose weight on restaurant food?  Well, it’s not easy, but it is doable.

First, a strong sense of determination is a requirement.  Once you step through those restaurant doors and get overwhelmed by the aroma of good food, it’s easy to go lax on all those good intentions of making a smart choice.  I always advise my clients to check out the menu online, whenever possible, and make a choice before you even arrive at the restaurant.   Once you get there, decline perusing the menu (and the bread/chip basket, while you’re at it) and you’ve just overcome the biggest hurdle.  Look for options that are centered around a lean protein to ensure your meal is satisfying.

Now, I must ask—do you know someone you dread eating out with becomes it seems that his/her order is always accompanied by a 5 minute dissertation of preparation instructions?  I hate to tell you this, but they have the right idea and you need to follow suit next time you dine out!  Don’t be shy about requesting that your food be prepared in the healthiest way possible—and don’t assume that requesting “healthy preparation” will result in just that.  Be specific—i.e. steamed, grilled, no butter, etc.

Perhaps the hardest part of dining out is controlling portion size.  Since most restaurant portions are fit for two or more adults, request that half of your meal be put in a doggie bag prior to it being put on your plate.  Then, you’ll avoid the temptation of overeating entirely and have a meal ready to eat for another day.

Dining out is a challenge when you’re watching your waistline, but it can be done armed with the knowledge to make proper choices and a little will power.

Elaina Smith is the owner of Studio One to One, a private training studio providing personal training and weight loss services to the North Fulton area.  Visit www.AlpharettaPersonalTraining or call (678) 367-3619 for more information.

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