It’s no coincidence that obesity rates rose at the same time there was an increase in how often people started eating out and standard portion sizes got bigger. Unhealthy portion sizes are widely considered the number one culprit in mindless overeating. A standard bagel is actually more than double the size that the USDA recommends while a restaurant serving of pasta usually amounts to over three times the recommended serving size.
But a new study published in the Journal of Nutrition Education and Behavior has uncovered six simple eating out tips that helped participants lose weight while maintaining how often they dined out.
1) Pack up half of your meal to go as soon as it hits the table.
2) Look up calorie information about a restaurant before you go.
3) Budget the day’s calorieseat less (but don’t starve!) if you know you’ll be eating out later.
4) Chew slowly and pay attention to the taste and texture of what you’re eating.
5) Don’t waste calories on food that isn’t particularly appealing to you, but don’t skimp on vegetables.
6) Order dressing, sauce and gravy on the side so you can control how much you use.