I put “diet” in italics because I want you to stop thinking diet and get used to choosing to eat healthy FOR LIFE.  It is far easier than you think, especially when you’ve made the commitment, and guess what, it’s actually easier to dine out and stick with your program than it is to eat at home. You can’t go back into the kitchen for seconds or thirds, the non starchy veggies always taste better and you spend time with friends and family and take time to eat and make it an event.  Follow these simple strategies and you can dine out daily and lose weight doing it!

1. Get ideas from the menu.  I peruse the menu to see the different types of vegetable and side dish offerings and then I mix and match to create what I want.

2. Ignorance is not bliss.  No excuses here, ask questions so that you ensure that you aren’t surprised when your meal is served.

3. Beware of the danger words….crispy, flakey, glazed, creamy, crunchy.  Descriptions can often clue you into food preparation so that you can avoid hidden sugars and damaged fats but ultimately be sure to follow tactic #3 to get the full story.

4. Order your entrée with double veggies and no starch. Unless you luck up and the chef is serving legumes, sweet potatoes or a brown & wild rice medley it is safest to skip the starch and use the opportunity to load up on the non starchy veggies.

5. Take half home for tomorrow.   Most dinner servings of protein are twice what you should actually eat so have your waiter package up half of your chicken, fish or meat BEFORE you start eating and use it as the protein in your salad the next day for lunch.

6. Don’t invite the enemy to the table.  Here he comes, the waiter with the warm bread basket wafting seductively irresistible smells.  Don’t even think you can resist it, don’t let him put it on the table!  If your table mates insist on going into a gluten carb coma then tell them to keep it out of arms’ reach of you.

7. Employ the 3 bite rule.  Its dessert time and as luck would have it, the chef is offering your all time favorite dessert. It would be a crime to resist! SHARE it with the table and have 3 POLITE bites of it guilt free. 

JJ Virgin PhD, CNS is a celebrity nutrition and fitness expert, author, public speaker and media personality.  She is internationally recognized as the expert in overcoming weight loss resistance and trains other health care professionals in her program. She is the president of the National Association of Nutrition Professionals, www.nanp.org

 If you are frustrated with your body and feel like nothing you are doing is working, grab her free special report, The 7 Biggest Mistakes to Avoid in Weight Loss at www.jjvirgin.com and receive her monthly LEANzine loaded with insider information on fighting fat and getting lean for life FREE!