Tips for Managing Your Diet While Eating Out

Maintaining a calorie deficit is crucial for weight loss. However, eating out during a weight loss journey often brings the worry of consuming too many calories or overeating.

On June 2, fitness coach Aarja Bedi shared her experience and outlined 10 simple strategies she used during her own weight loss efforts to stay consistent while dining out.

“If you’re trying to shed fat but don’t want to miss every birthday dinner or brunch invite, this is for you.

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Here are 10 habits I’ve developed that help me enjoy eating out while staying on track:

1. Always eat meals beforehand

Skipping meals in anticipation of eating out usually leads to overeating. Instead, consume light, well-balanced meals earlier in the day.

2. Prioritize protein early in the day

Make sure to reach your protein goals before heading out. This way, you’re not trying to compensate for it after indulging in a carb-and-fat-heavy meal.

3. Limit carbs and fats in earlier meals

To balance your calorie intake, reduce the carbs and fats in your earlier meals since dinner will likely be rich and satisfying.

4. Drink more water throughout the day

Staying hydrated helps with digestion, appetite control, and prevents mistaking thirst for hunger.

5. Stay active with steps or a workout

Getting in 10,000 steps or a workout provides both a mental and physical cushion when you indulge.

6. Decide on one indulgence in advance

Choose ahead of time whether you’ll enjoy drinks, dessert, or a carb-heavy option like pasta or bread. Limiting it to one indulgence helps maintain balance.

7. Review the menu in advance

If possible, check the menu beforehand—not to obsess, but to avoid panic ordering or fear of missing out. Being informed helps you feel more relaxed.

8. Don’t arrive feeling ravenous

Have a small snack, like a piece of fruit or a protein shake, about an hour beforehand to resist overeating.

9. Practice mindful eating

Savor your food by eating slowly and intentionally. Enjoy each bite rather than rushing through the meal.

10. Resume your normal routine the next day

After eating out, return to your usual routine without attempting to “make up” for indulgences. Focus on hydration, protein, and staying active.

Following these strategies allows you to enjoy meals out while staying true to your fitness goals.

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Source: hindustantimes

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.