Manage Your Weight

Eating out can be a real challenge to your waistband.  It can be pretty hard to make the best choices on the spur of the moment.

There are times to go all out and eat everything – maybe a special meal or celebration.  But for everyday eating, whether it’s at the coffee shop, takeout for lunch at work, or dinner at the local diner — why not resolve to stick to certain personal rules that are the most workable for you.

Here’s a list of some possibilities – all of them pretty doable – some easier that others depending on your preferences.  If you make up your mind to do one thing – and consistently stick to it – that behavior will eventually become your default habit pattern.

Ideas To Try:

1. I will not stick my hand in the breadbasket and eat what comes out.I will only have one piece of bread with dinner instead of two or three (harder breads tend to have fewer calories).
2. I will only have one piece of bread with dinner instead of two or three (harder breads tend to have fewer calories).
3. I will have my bread naked — without butter or olive oil (one teeny pat of butter has 36 calories, a tablespoon has 102, and a tablespoon of oil has 120).I will not use bread to sop up every last bit of sauce or dressing on my plate.
4. I will not use bread to sop up every last bit of sauce or dressing on my plate.
5. I will not eat all of the leftover broken pieces of cookies, brownies, crackers, etc.I will not taste everyone else’s meal at the table and then eat everything I ordered.
6. I will not taste everyone else’s meal at the table and then eat everything I ordered.
7. I believe it’s not necessary to clean my plate in a restaurant because (a) I paid for the meal, (b) it’s really good, or (c) it’s sitting in front of me.I will order pizza without extra cheese and meat.
8. I will order pizza without extra cheese and meat.
9. I will eat only two slices or pizza instead of three or four.I will have a two-scoop ice cream sundae instead of three – or maybe even one scoop.
10. I will have a two-scoop ice cream sundae instead of three – or maybe even one scoop.
11. I will order a single scoop sugar cone instead of a large waffle cone in the ice cream store. Sprinkles (jimmies) are a pretty low calories bonus.I won’t eat the crusts of grilled cheese or pizza off of my kid’s plate.
12. I won’t eat the crusts of grilled cheese or pizza off of my kid’s plate.
13. I won’t help with my kid’s ice cream cone, either – under the pretense of helping to keep it from dripping all over or falling on the sidewalk.I will hold my dinner wine to two glasses (a 5 ounce glass of wine has around 120 calories).
14. I will hold my dinner wine to two glasses (a 5 ounce glass of wine has around 120 calories).
15. I will keep my hand out of the bar snacks:  peanuts, goldfish, chips, etc.I will ask for salad dressing on the side and then use only a couple of spoonsful – not ladles like those commonly used in restaurants or salad bars.
16. I will ask for salad dressing on the side and then use only a couple of spoonsful – not ladles like those commonly used in restaurants or salad bars.
17. I’ll skip the pie a la mode and just have pie.I’ll eat the filling and leave most of the piecrust on the plate (can save around 200 calories).
18. I’ll eat the filling and leave most of the piecrust on the plate (can save around 200 calories).
19. I’ll order the smaller cut of steak in the steakhouse.I’ll ask for mustard instead of mayo on my sandwich (saves about 100 calories).
20. I’ll ask for mustard instead of mayo on my sandwich (saves about 100 calories).
21. I’ll have a cheeseburger instead of a bacon cheeseburger (two strips of bacon are about 100 calories).I’ll have plain coffee or tea instead of a mocha latte or hot chocolate.
22. I’ll have plain coffee or tea instead of a mocha latte or hot chocolate.
23. I’ll ask for veggies instead of mashed potatoes; salad instead of French fries.
24. I’ll have a regular burger or even a regular cheeseburger instead of a big mac, whopper, etc.
25. I’ll skip the mid-morning donut or pastry and have yogurt, fruit, or a small portion of nuts instead.
26. I’ll have grilled chicken or fish instead of fried.
27. I’ll only have one stadium-sized beer instead of two.
28. I won’t buy a candy bar when I stop for gas.
29. I’ll have a giant bagel only one of the weekend days instead of both.
30. I won’t use a road or plane trip as an excuse for non-stop candy and chip indulgence.

What are some of your eating out resolutions?  Post them on Facebook so others can try them, too.

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