5 Tips and Tricks for Dining Out While Still Losing Weight
Losing weight doesn’t mean giving up your favorite restaurants, special nights out, or celebrating with friends. The truth is, you can enjoy dining out and still stay on track with your goals — it just takes a little planning and strategy.
Here are my 5 simple, practical tips to help you make healthier choices without feeling deprived.
Tip 1: Preview the Menu Before You Go
One of the biggest challenges of dining out is making decisions in the moment when you're hungry. Scrolling through a menu while the server is waiting can lead to impulsive choices.
Try this instead:
Check the restaurant’s menu online ahead of time.
Pick your meal in advance so you can plan your day around it.
Look for lean protein, vegetable-based sides, and whole-grain options where possible.
By planning ahead, you avoid the stress and make a choice that aligns with your goals.
Pro Tip: If you know you’re having a higher-calorie meal, balance it with lighter meals earlier in the day instead of skipping food entirely.
Tip 2: Start with Protein and Veggies
Restaurant portions are often oversized, and it’s easy to overeat when everything looks delicious. A simple trick is to prioritize protein and veggies on your plate first.
Why it works:
Protein keeps you full longer and helps preserve lean muscle mass.
Veggies add volume and fiber, helping you feel satisfied without overdoing calories.
When scanning the menu, look for dishes like:
Grilled chicken, fish, or shrimp
Lean steak or turkey burgers (skip the bun if you want to save carbs)
Salads topped with protein — dressing on the side
Tip 3: Be Mindful of Liquid Calories
One of the sneakiest sources of extra calories while dining out? Drinks.
A margarita can have 300+ calories.
A glass of wine is usually 120–150 calories.
Sugary sodas and fancy coffee drinks add up quickly.
If you want to enjoy a drink, set an intention ahead of time:
Stick to one glass and savor it.
Alternate alcohol with sparkling water or unsweetened iced tea.
Opt for lighter choices like vodka soda with lime or a glass of wine.
Tip 4: Ask for Customizations — Without Apology
You are your own best advocate when dining out. Most restaurants are happy to make simple swaps if you ask.
Some examples:
Request dressings and sauces on the side
Swap fries for a side salad or steamed veggies
Ask for grilled instead of fried proteins
Skip the bread basket (or set a limit ahead of time)
These small tweaks can save hundreds of calories without sacrificing flavor.
Tip 5: Use the “80/20 Rule” for Balance
Here’s the reality: dining out is meant to be enjoyed. You don’t need to eat perfectly to see results. Instead, aim for progress, not perfection.
The 80/20 rule means:
80% of the time, choose nutrient-dense, balanced meals
20% of the time, enjoy your favorites — guilt-free
By giving yourself permission to enjoy food occasionally, you’re more likely to stick with your healthy habits long-term.
Bonus Tip: Eat Slowly & Mindfully
Restaurant meals are often social events, so use that time to pause between bites, sip water, and check in with your hunger cues. You may find you’re satisfied sooner than you think.
How I Help My Clients Navigate Dining Out
Dining out can feel overwhelming when you’re trying to lose weight, but you don’t have to figure it out alone. Through personalized nutrition counseling, I help my clients:
Choose meals that fit their goals and preferences
Develop strategies for social events and restaurants
Build sustainable habits that don’t rely on restriction
Whether you’re on a GLP-1 medication or simply looking to eat more mindfully, we work together to create a plan that fits your life — not the other way around.