How To Approach Eating Out When Trying To Lose Fat

Screenshot 2022-06-28 at 09.16.15
Sean Wilson

Sean Wilson

Eating out and staying on top of your nutrition is a hard balance to get right, but there are certain strategies that can use to help you get the best of both worlds.

One of the biggest struggles people have when trying to lose fat and change their body shape is balancing meals out with continued progress. There is a perception that you have to be very regimented and live like an introvert if you want to achieve the body of your dreams.

Whilst you do need some discipline and routine in place that is realistic and effective, you can also be flexible, especially when it comes to meals out. It is so important that you find this balance if you want to have long-term consistency and adherence with your nutrition, which is ultimately going to be a key pillar for getting you in shape.

So, what are the areas you need to prioritise? How do you approach eating out when trying to lose body fat?

Plan In Advance

It is vital that you plan and plan well. You will need to know what you want to consume during the meal out and organise your nutrition accordingly. If you are going to pull back your calories during the day to fit in more for the mean out, then cosuming lower-calorie, higher volume meals earlier in the day, such as lean protein, lots of vegetables, and foods high in fibre, will help you stay full and satisfied. Managing your calories is one of the best skills you can learn when it comes to fat loss and getting in shape, whilst still enjoying your life.

Smart Choices

When you go out for a meal, it is important to still enjoy yourself and have a great time with others. However, what you do during those events will be key. For example, going for lower-calorie options, such as leaner cuts of meat or fish, less oily foods and spirit mixers if consuming alcohol will help you enjoy social events and stay within your calorie intake. Having a balance when you eat out is vital, and while you may have plenty of calories in the bank when you start, it is important that you still stick with foods that don’t take your calories overboard.

Portion Control

Cutting food groups out completely in a regimented way makes the process arduous, boring, and unsustainable, which often leads to you giving up completely. So, it is very important that you allow yourself to have the foods you enjoy eating, but in a controlled manner that does not throw you off track. Learning to eat in moderation and not binge eating is an excellent skill to develop. Enjoy the foods you like, fit them into your calorie intake and you will make progress with an effective, enjoyable lifestyle.

Make It Occasional, Not Frequent

Although you should indeed treat yourself to meals out so that you have an enjoyable, sustainable lifestyle, it is better to ensure that they stay as treats and not regular meals. Cooking at home allows you to track your nutrition far more closely and gives you the flexibility to include ingredients that you enjoy. So, identify when you would like to eat out and keep it to one to two nights per week so that you can stay on track with your nutrition and keep progressing.


So, if you have a busy social life and want to get in shape, there is no reason why you can’t do both. However, there are certain things you have to consider, including planning in advance, making smart choices, portion control, and reducing the frequency. Doing this will allow you to have the balance of continued progress

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