How to Eat Out and Slim Down at the Same Time

How to Eat Out and Slim Down at the Same Time

It can be a difficult task balancing eating out and wanting to slim down. We get it, you want to be social and enjoy others’ company, but not at the risk of what the scale will say the next day. Well, we’re here to help! 

The good news is you can have both: the social life and the body you want. We want you to feel the confidence you deserve and enjoy a meal out. How is this possible you ask? Let’s dive in!

Create a Plan

This is probably the most important step. Take some time and create a breakdown of the foods that nourish your body and assist you on your goals, and the foods that hinder you. Make sure there is no grey area here. 

You don’t want to leave any food decisions up to spur-of-the-moment emotions. To help, here is a quick breakdown of what to avoid and what’s okay.


  • Salad
  • Chicken
  • Steak
  • Avocado
  • Broccoli
  • Blueberries
  • Carrots
  • Broccolini
  • Brussel Sprouts


  • Bread
  • Salad Dressing
  • Potatoes
  • Fried Foods
  • Greasy Foods
  • Alcohol
  • Dessert
  • Cream Sauce
  • Cheese
  • Yogurt
  • Croutons
How to Eat Out and Slim Down at the Same Time


Now use your judgment. Just because blueberries are in the “do” section, does that mean a blueberry muffin is going to make you feel energized and fit? 

Of course not! The wheat, sugar, and processed foods that are in the muffin overpower the nutrients provided by the blueberries. Use this tactic when you’re unsure.

Choose the Restaurant Wisely

The easiest way to stay within your boundaries is for you to pick the restaurant to go to. It’s much easier to make the right decision when you have a bunch of great options. Try to avoid deep-fried American BBQ places and opt for vegan, organic, and creative places!

Not only will everyone around you have better options to pick from, but it’ll also be easier to avoid ordering a meal that is not aligned with your goals. 

As a bonus, everyone you’re with might actually feel better after they eat rather than sluggish! This can then help create momentum and help you stay on track. Maybe you’ll even have some friends join you on this quest!

Have an Accountability Partner

You don’t have to announce it to the world, but let at least one person at the table should know about your current path. This way, even if you’re tempted to slip up, that partner can be there to help steer you in the right direction.

Make it fun! You can even place a bet with them that you will cover the entire table’s bill if you order something outside of your “Do” category. That’s some easy motivation right there!

Have Your Do’s and Don’t’s

If it’s too much to remember all the food’s noted above, find 4-5 that you can easily say yes or no to. For example, anything fried is a “no”. This means french fries, chicken tenders, mozzarella sticks, etc. If you’re unsure you can ask your server.

Veggies are almost always a good option! You want to look for clean, well-cooked veggies. It’s a good idea to sub a carb-loaded side for some broccoli or Brussel Sprouts. The only time you would avoid veggies, is if they are covered in a cheese or cream sauce. 

How to Eat Out and Slim Down at the Same Time


Avoid the Bread 

Bread is normally the first thing you receive when you sit down for dinner. It’s the first thing that comes out because restaurants don’t want you just sitting there, hungry and waiting. 

Well, before you reach for that bread and butter, stop for a second and see if these next two options are feasible for you.

  1. Opt for the whole wheat bread. Sometimes there is an assortment of bread put on the table and whole wheat bread tends to have more vitamins, minerals, and fiber. 
  2. Save the bread for last. Carbs spike your blood sugar levels, making you want to eat more bread and sugar. If you consume this before your meal even comes, you’re tempted to eat more than you actually want. If you save the bread for last, you can avoid overeating and this blood sugar level spike. 

Look Up the Menu Beforehand

If you know you’re easily swayed, take the environmental stress out of the picture and pick out what you want to eat before you get to the restaurant. Have your “Do’s and Don’ts” list and scroll through the menu, seeing what’s in alignment with your goals.

Once you get to the restaurant, don’t let your emotions sway you! Stay strong, remember your ‘why’ and you’ll feel much better afterward.

Enjoy the Process

In order to slim down, you don’t have to eat dry chicken and plain broccoli for every meal. Allow yourself to go out to eat and simply make the choices that will benefit your body, mind, and goals.

When in doubt, remember food is fuel for your body. How do you want to fuel your body and 

thank it for all it’s done for you? Be proud of your choices and own who you are.

If you need any guidance, the OOMPH app comes with tons of nutritional tips to help you. Download it today!

How to Eat Out and Slim Down at the Same Time

Leave a comment

Please note, comments must be approved before they are published