Counting Calories & Eating Out: 10 Practical Tips

Eating out while tracking your calories can be tricky, but it’s totally doable! Here are 10 tried-and-tested strategies that can help you stay on track with your fat loss goals, no matter where you dine.

1. Request No Oil or Light Oil
   Most restaurant meals are cooked with generous amounts of oil, adding an extra 300-500 calories per dish. Asking for no oil or light oil significantly reduces this hidden calorie load without compromising the flavor.

2. Ask for No Butter or Light Butter
   Butter, especially on vegetables, is another hidden calorie culprit. By asking for light butter or none at all, you can easily save 100-250 calories. Plus, your veggies will taste fresher and lighter.

3. Limit Yourself to One Appetiser Plate
   Appetisers can be calorie traps. Instead of indulging in multiple small plates, stick to one modest portion of an appetizer like chips, salsa, or mozzarella sticks to keep your intake in check.

4. Opt for Grilled Instead of Fried
   Choosing grilled over fried options can save you hundreds of calories. For example, swapping fried chicken for grilled in a dish like chicken parm can drastically reduce your meal's fat and calorie content.

5. Stick to Zero-Calorie Drinks
   Beverages can easily add hundreds of extra calories to your meal. Stick to water, sparkling water, or diet sodas to keep your calorie intake focused on your food rather than your drinks.

6. Limit Alcohol Intake
   Alcohol can add a significant calorie load. While you don’t have to avoid it entirely, try limiting yourself to two drinks, opting for lower-calorie spirits, and skipping sugary mixers.

7. Take Half the Meal to Go
   Portion sizes at restaurants are often much larger than a single serving. Don’t feel obligated to clear your plate. Ask for a to-go box early and save some for tomorrow. This will help prevent overeating and provide you with another meal.

8. Accept Imperfection
   You won’t always be able to perfectly track your calories when dining out, and that’s okay. Focus on making the best choices you can, and remember, it’s not about being perfect—it’s about consistency.

9. Prioritize Protein and Veggies Before Carbs
   Eating your protein and vegetables first helps with satiety, which can prevent overeating carbs. This strategy keeps you fuller longer and encourages more balanced eating habits.

10. Join the ME2.0 Community
    We support our members daily in making smarter eating choices while still enjoying life. If you want personalized guidance on navigating dining out and managing your fat loss goals, the ME2.0 community is here to help!

With these simple but effective tips, you can enjoy eating out while staying aligned with your fitness goals.