Restaurant meals are one of the biggest challenges for clients trying to lose fat—but they don’t have to be. The key is strategy, not restriction.
1. Plan Ahead
- Look at the menu online before you go.
- Pick your meal in advance to avoid impulse ordering.
- If tracking calories, pre-log an estimate.
Coach Tip: Most chain restaurants have nutrition info online. Use it to make an informed choice.
2. Control What You Can
- Ask for sauces/dressings on the side.
- Request grilled, baked, or steamed over fried.
- Swap fries for veggies or a side salad.
These small choices can save 300–500 calories per meal.
3. Prioritize Protein + Fiber
Protein helps fill you up and prevents overeating later.
Pair lean protein with veggies to create a balanced, lower-calorie meal.
Examples:
- Grilled chicken + side salad
- Salmon + veggies + baked potato
- Steak fajitas with double veggies, no cheese or sour cream
4. Drink Wisely
- Skip sugar-loaded cocktails.
- Choose water, diet soda, or sparkling water.
- Limit alcohol to 1–2 drinks (see article #13).
5. Handle Social Pressure
You don’t owe anyone an explanation. If friends or family comment, change the subject—your goals are your business.
6. Don’t “Compensate” the Next Day
Don’t starve yourself after a big meal. Get back to your normal routine and hit your protein and step goals.
Takeaway:
You can enjoy meals out and still reach your goals. Eat mindfully, order smart, and remember—it’s what you do consistently, not occasionally, that matters.