Stock your purse, pockets or briefcase with single-serving packets of fat free or reduced calorie salad dressings, mayonnaise, croutons, or any other “extra” that you normally use. Ask the wait staff to bring you a plain salad or entrée and add your own touches. That way, you can be sure of your calorie intake.
Water, water everywhere!
Take advantage of free refills and icy pitchers and down as much water as you possibly can: it will help fill you up so that you aren’t tempted to eat as much, and keep you hydrated at the same time.
Snack beforehand.
Have a small, healthy snack before you go to eat: carrot sticks or half a plain whole-grain bagel, for example. Since you won’t be starving to death, you’ll be less likely to succumb to temptations.
Stop eating when you’re full.
If you eat slowly and chew thoroughly, you may be full well before you finish your meal. Learn to recognize when you’re satisfied, and resist the temptation to eat the rest just “because it’s there.” When you’re full, there are several options: one, you can ask for a to-go box and eat the rest at the next mealtime or for tomorrow’s lunch; two, you can flag down the waiter and simply ask him to take it away; or three, you can use an old dieter’s trick – dump so much salt or pepper on the remaining food that you couldn’t possibly eat the rest. Wasteful, yes, but you won’t be finishing your food.
Don’t drink and dine.
Skip the alcoholic beverages when you’re eating. A glass of wine is nice with dinner sometimes, but it also adds unwanted calories and has no nutritional value.
Balance your meals.
If you know you’ll be eating out for one meal, and think that will mean taking in a few more calories than usual, take in fewer calories at your other meals or decline snacks for the day. If you’re eating fast food for lunch, keep your breakfast and dinner choices light and healthy.