Hey there. Eating out while trying to lose weight can feel like a challenge, but it doesn’t have to be. In fact, restaurants—yes, even fast food places—can actually help you stay on track if you approach them the right way. It all comes down to making informed choices and understanding where they fit into your overall plan.
Let’s start with fast food. If you don’t have a meal prepped or a snack in your car, a drive-thru can be a useful tool. The key is ordering a single item rather than a full meal. Most fast food entrees range between 400 and 600 calories, which is about the size of a typical meal in most eating plans. Another option is choosing two smaller items from the value menu, keeping your portions in check. This approach lets you grab something quick without derailing your progress.
Sit-down restaurants, on the other hand, present a different challenge. Even though most places now list calorie counts on their menus, those numbers are estimates. Portions vary based on who’s preparing the food, and meals tend to be heavier than what you’d make at home. Because of that, limiting how often you dine out while losing weight can help.
That doesn’t mean eliminating restaurant meals entirely. You’re going to have social events, celebrations, and times when you simply want to enjoy a nice dinner out. In those cases, look at the menu ahead of time, have a general plan, and then track what you eat and move on. The last thing you want is to stress so much over food choices that it interferes with actually enjoying your life.
This is where mindset comes in. Instead of organizing your life around a strict eating plan, make your plan fit your life. Sometimes that means a home-cooked meal, sometimes it’s fast food, and sometimes it’s a sit-down restaurant. The key is making intentional choices. Ask yourself, what are my options here? Then decide what works best for that moment, own your decision, and move forward.
For me, my top choice is always eating at home when possible. I love making a steakhouse-style meal—grilled chicken or steak, a baked potato or sweet potato, and some vegetables. But for some people, cooking every night isn’t realistic. I have clients who rotate fast food meals into their plan because of their schedules, and it works for them because they still control portions.
So take a look at how restaurants fit into your weight loss journey. Are you using them as an effective tool, or are you avoiding them altogether? Everyone has their own strategies, and I’d love to hear yours.
Let me know what works for you, and if you want more support in making your eating plan fit your life, join The YLF Experience. Let’s create a sustainable plan that works for you!