What are the challenges for you when dining out? PORTIONS? Weighing and measuring your food at home can make you aware of what a portion should be on your eating plan. Then when you dine out you'll be able to eyeball the correct portions. Just know this is not your last meal--taking home some of your meal and HEY, You've got lunch with no work!!!
MENU CHOICES? Check out the menu before, as long as you know where you'll be eating. And remember, you are the customer. Ask for changes that you would prefer. If you really want to eat healthier, it's your choice. Almost every restaurant will do what you request When I was eating at an airport, I requested that the chicken be grilled rather than fried and they had no problem with the substitution.
DESCRIPTIONS. A study done on thousands of menu descriptions and the calories in those dishes, showed that items labeled "crispy" have, on average, 130 more calories than those lacking the adjective. Dishes described as "marinated" tended to have 60 fewer calories than their unmarinated counterparts. Pay attention to the wording on menus!
LISTEN. to that little voice in your head. My clients tell me that before making a choice of a hamburger and fries or a salad, they hear me in their heads saying "salad salad salad. Hey whatever works!