Most diets are interrupted simply because the dieter is too stressed, too rushed, or too hungry to make wise decisions. Here are some strategies to help you make wise decisions while dining out or in a hurry.

Strategy #1 Portion Control

Many times we find ourselves in a restaurant that serves plates full of food. This is when it’s best to look at the appetizer section of the menu. This is usually where you’ll find your low-fat options, like soups and salads. If the restaurant’s entrees are huge, then there is little chance that their appetizers will leave you hungry.

Keep in mind that the average serving of meat should be the size of a deck of cards, a serving of cheese should be no larger than two dice, and any starchy foods such as potatoes or rice should be no larger. than the size of a golf ball.

Strategy #2 Meat and Salad

If everything on the menu seems complex and high in fat, try to choose the dish that consists mainly of meat and salad. If you’re at a fancy restaurant, forgo the hot turkey sandwich for the chicken Caesar salad and ask for the dressing on the side. If you’re on a Taco Ball, go for a corn tortilla with meat and skip the sour cream.

Strategy #3 Drink Mineral Water

A large number of calories can be added to a meal the moment you add coffee or alcohol to the equation. Drink mineral water or plain water instead of coke, tea, or other options.

Strategy #5 Skip the bread

Most restaurants bring baskets full of beads to the table. This one is a no-brainer. Just don’t eat the bread. If you’re at a fast food store, then you can cut calories by making your burger open-faced. Simply remove the top half of the bun and discard.

Strategy #6 Stay away from fried foods.

When looking at a menu, stay away from anything that is fried. Baked, boiled, steamed, or broiled foods are much better options. If something is fried, it is better if it is fried in olive oil or wine.

Strategy #7 Bring a low-glycemic snack

If you have the kind of busy life that barely makes time for a healthy meal, you can avoid succumbing to temptation at fast food places by bringing your own low-glycemic snack. A banana, peanut butter and honey sandwich on whole wheat bread is a great example of a low-glycemic snack that calms hunger pangs and gives you plenty of energy.

Strategy #8 Practice STOP

HALT is an acronym used in addiction circles that means never to be hungry, angry, lonely or tired. Most cravings and binge episodes are triggered by any of these four conditions.
Determine what in your life makes you feel hungry, angry, lonely, or tired, and then think of ways you can make changes to your schedule or lifestyle so you don’t have to eat on the run in the first place.