Reducing your weight can be difficult if fast-food places are your only choice or if you want to enjoy a leisurely meal at a nice restaurant. The key is to choose your food wisely and to incorporate some smart-eating tricks.
Fast-food Choices for Losing Weight
Remember these quick tips for eating fast food if you're trying to lose weight:
* Choose the small or "junior" burger or roast beef sandwich with lettuce, tomato, ketchup, mustard, pickle, and onion. Hold the cheese and mayo.
* Be mindful of sodium. Sodium, found in salt, can cause your body to retain fluid (which leads to excess water weight). Ideally, you should aim for less than 240 milligrams of sodium per serving.
* Choose whole-wheat bread over white bread whenever possible to up your fiber intake. Fiber makes you feel fuller longer.
* Order a side salad rather than French fries, or share a small order of fries with someone.
* Choose low-calorie grilled items.
* Order baked or grilled fish if it's available.
Weight-loss Tips for Restaurant Dining
Just because you're on a diet doesn't mean you can't enjoy a restaurant meal. Here are some dining tips to help you stay on your diet:
* Try to limit a meal's calories to between 400 and 600 for women and between 500 and 700 for men.
* Choose an appetizer for a main entrée and order a side salad to go with it.
* Select low-fat salad dressings when available, or just use less of the full-fat ones.
* Share a side dish or dessert with someone.
* Drink your whole glass of water (or more!) but limit other beverages to just one glass.
* Take home half the meal for a delicious lunch the next day. You may even want to physically split the meal in half when it arrives at your table and ask for the to-go box right away so as to avoid the uncomfortable stomach pain that follows from eating the whole thing.
* Fit exercise into your day whenever possible. If you dine out for lunch for business, arrange to walk to your destinations. Every little bit helps.
* Add fiber to your salad bar selection with beans and other fresh vegetables. For example, you can top leafy greens with garbanzo beans and three-bean salad. Whatever you do, avoid the creamy premade salads or sweet salad toppings.
* When it comes to prepared entrée salads, look for ones that have fewer than 300 calories.