One common misconception among those trying to lose weight is that they must avoid going out to eat at restaurants altogether. It’s true that many eating establishments serve large portions of high-calorie foods, which can contribute to the obesity epidemic that is plaguing our country. But according to a recent study, it’s possible to dine out and still lose weight by making mindful choices and practicing portion control.
The Mindful Restaurant Eating Program
Researchers from The University of Texas at Austin developed a program called Mindful Restaurant Eating, which aims to teach individuals how to make healthier choices while dining out. Participants learned how to identify lower-calorie options, as well as how to estimate sensible portion sizes.
Although the program was initially intended to help individuals maintain their current weight, participants in the study actually wound up losing weight as a result of their newfound mindful eating habits. Moreover, the trial participants were able to apply these same principles when eating at home, thus contributing to their overall weight loss success.
Caloric Reduction and Weight Loss
The study found that, on average, participants in the intervention group reduced their daily caloric intake by about 297 calories after completing the program. This reduction in caloric intake can be attributed not only to the 124 fewer calories consumed when eating out but also to the healthier choices made at home. According to the researchers, this study highlights the need for creative weight loss strategies that focus on improving eating habits rather than outright banning specific foods or restaurants.
Tips for Mindful Eating at Restaurants
If you’re looking to adopt a more mindful approach to dining out while trying to lose weight, consider these helpful tips:
- Review the Menu Ahead of Time: Research the restaurant’s menu online before arriving to help you identify healthier, lower-calorie options. This practice allows you to make a more informed decision without being swayed by tempting foods or time-limited special offers when you’re already hungry.
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Practice Portion Control: It’s common for restaurants to serve portions that are much larger than what is typically considered “one serving.” Be aware of proper serving sizes and consider asking for a smaller plate or for half of your meal to be boxed up before it’s even brought to the table. This way, you’ll prevent the mindless overeating that can sometimes occur when faced with large portions.
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Choose Healthier Cooking Methods: Foods that are grilled, broiled, or baked tend to be lower in calories and healthier than their fried counterparts. When scanning the menu, be on the lookout for these healthier options to help keep your calorie count in check.
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Pay Attention to Appetizers and Sides: Calorie-laden appetizers and sides can quickly sabotage your healthy dining intentions. Opt for lighter options like salads, vegetable-based dishes, or broth-based soups instead of creamier, heavier offerings.
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Limit Alcohol Consumption: While it’s fine to enjoy a drink in moderation, excessive alcohol consumption can lead to empty calories and often impaired judgment, potentially making it harder to stick to your healthy eating plan. Stick to one drink if you choose to indulge and consider lower-calorie options like light beer or a glass of wine.
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Savor Your Food: It’s easy to get caught up in conversation or other distractions while dining out, but it’s crucial to practice mindful eating by fully engaging with your food. Take the time to savor each bite, chew thoroughly, and appreciate the flavors and textures of the meal. This practice not only helps you feel more satisfied but also gives your body time to register when you’re full.
The Importance of Customized Weight Loss Plans
In conclusion, this study emphasizes the importance of crafting a weight loss plan that’s tailored to your individual needs and lifestyle. Restricting yourself from going out to restaurants entirely may not be necessary for your weight loss journey as long as you make conscious choices and practice portion control. Developing healthier habits when dining out can also spill over into your everyday life, helping you make better choices even when you’re eating at home. So grab a (small) fork and dig into a delicious, lower-calorie meal without feeling guilty about derailing your weight loss goals!
