7 Tips to Get Calories Out of Restaurant Food

When I eat out I want it to be special, consequently I don't eat out often. You may have seen the advice on how to shave calories at restaurants but really, are you wanting to pay high restaurant prices for undressed salads and plain steamed vegetables? If not, how then can you solve the dilemma of too many calories when you eat out?

Here are seven tips for getting the calories out of restaurant meals while still ordering your favorites.

1. Say NO to super sizing. The size you ordered is already too big. Stop super sizing and you'll save money. Better still, order one dinner and ask for an extra plate. Many restaurants will do this for a dollar or two, and it's well worth it. Then share the meal with your friend and you split the cost straight down the middle. Another option is to order from the so called "appetizer" menu. Two people could order three entrees, one dessert and split the whole thing and it's still a ton of food!

2. Skip the bread and rolls. Many family restaurants still serve a bread basket with your meal. Unless it's a fresh baked loaf or some really special bread, just skip it. You don't need to fill up on ordinary bread when you're paying good money for a meal. Just ask for it to be taken away if you can't resist, but frankly, you're an adult, you can resist, if you want to. You can simply choose not to put a roll on your plate. Try it, just once and see if you don't walk out of that restaurant feeling strangely powerful.

If you can't skip the rolls, at least skip the butter. That's right. Eat it plain. Whole grain bread is delicious all by itself.

3. Stop Ordering Drinks. Soft drinks are a huge cash cow for restaurants. For pennies they sell you a squirt of syrup and carbonated water and act like they're doing you a big favor by only charging you $1.29 for a giant 64 ounce soda. Start saving those dollars. Especially if you're ordering "to go" skip the drink. If you're eating it there, ask for water, or at least switch to diet drinks. Never drink "fat pop."

4. Slow Down You Eat Too Fast! What's the rush? Take your time, savor the moment, enjoy the flavors. A big part of getting in touch with your hunger signals and learning to eat what really will satisfy is learning to recognize the subtle signs of hunger. You won't know when you're approaching satisfaction if you've gobbled everything down in five minutes. Take a bite then notice how many times do you chew before you start wanting to swallow? Once, twice? Make an effort to chew your food and your body will be much happier. A very large part of digestion begins in your mouth, not to mention you'll get much more pleasure if you let the food linger.

5. Trim Visible Fat and Skin. I know, you really love the skin--of course you do, it tastes good, it should, it's pure fat. Do you want to get leaner, or do you want to eat fat? You choose. I never eat chicken skin and never eat the visible fat hanging off a steak, good taste or no. You have to decide what you want more, the second's worth of pleasure of a yummy taste, or a lifetime of carrying around an extra 40 lbs? I know this is counter to the low carb crowd's belief that fat is good, carbs are evil, but I've maintained an 80 pound weight loss for 18 years without dieting and I don't eat visible fat or skin. Enough said.

6. Ask for a Doggie Bag at the Beginning of Meal. When the food is served, immediately portion off some to take home for tomorrow. Most restaurants in the US serve way too much. There is no law you have to eat it all. Do this frequently and soon you'll find you're getting an extra lunch out of that meal.

7. Get a copy of Restaurant Confidential by Michael F. Jacobson and Jayne Hurley, and start checking out how many calories you're really eating. If you eat out frequently and you carry extra weight, then that's probably the problem right there. This little book can help you realize why it seems you don't eat that much yet you can't lose any weight. Hardees recently introduced a new burger that clocks in at just under 1200 calories all by itself! Now that's frightening.

If you really want to get a handle on your weight problem, look first to where you eat, second at what you eat, and third how much you eat. Where, What and How Much? Try these steps choosing one tip at a time, and see how easily you can take some of the calories out of restaurant food.

The best fat loss system is a total body cleanse

Are You a Binge Eater?

Ever wonder if you have a serious problem with binge eating?

In a recent issue of the Harvard Mental Health Letter, I read a feature article about the treatment of bulimia and binge eating.

Bulimia is defined as 2 or more episodes of binge eating (consuming a large amount of food in 2 hours or less) at least twice a week for 3 months.

These episodes may be followed by vomiting or purging (with laxatives or diuretics) and may alternate with fasting and compulsive exercising.

People who suffer from bulimia often view this behavior as a shameful secret.

Binge Eating Disorder (binging that is not followed by vomiting, fasting or exercise) has gotten more attention recently since it is being considered for inclusion as a psychiatric diagnosis.

The criteria are tentatively listed as “a condition that causes serious distress with at least 3 of the following symptoms occurring at least 2 days a week for 6 months:

• eating very fast
• eating until uncomfortably full
• eating when not hungry
• eating alone
• feeling disgusted or guilty afterward

Since most of the population has probably engaged in these eating behaviors at one time or another, I guess it comes down to the frequency and severity of the problem.

You can be a binge eater, but you would have to be binging quite regularly to be considered to have Binge Eating Disorder.

Many people engage in some of these behaviors all the time. People who live alone often eat alone. And while eating when you aren’t hungry is not the most satisfying experience, sometimes it is just an ingrained habit.

You do not have to be overweight to be a binge eater.

Many people with binge eating problems think they are overweight or are worried that they will become seriously overweight.

Dieting does not necessarily stop the binging and is often viewed as being part of the problem rather than the solution.

The body resists dieting by slowing metabolism and increasing appetite, commonly accompanied by an intense preoccupation with food, more binging, anxiety and depression.

If you are struggling with bulimia or severe binge eating problems, seek help and get the support you deserve. Don’t keep it a secret. You do not need to be heroic and suffer alone.

If you engage in some of the binge eating behaviors, join the club.

You can learn to change all of these behaviors, even mild to moderate binge eating by listening to your body, eating mindfully and being kind to yourself.

The best fat loss system is a body cleanse