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1. Eat out only one meal a week. Order what you would like, but
make sure to stop eating when you get full. Eat slowly and
deliberately, and enjoy every bite of your meal. Knowing that you will
get a "cheat meal" once a week can help you stay on track the rest of
the week.

2. When you eat out, be sure not to be STARVING when you
arrive. If you are ravenous, then your willpower will likely go out the
window. Try eating an apple or a yogurt before you leave the house. It
will take the edge off of your appetite and allow you to make better
decisions at the restaurant.

3. Choose a restaurant where there are healthy options and
temptation is minimized. For example, Mexican restaurants can be
particularly difficult due to chips, queso, margaritas, and high-calorie
entrees. If there is a restaurant you know that serves more healthy fare,
that would obviously be a better choice.

4. Don't clean your plate. Restaurants usually serve portions that are
2-3 times what you need, so it definitely makes sense to split an entree
with someone else. Or you can ask for a to-go box with your entree
and package up half for lunch the next day. The important thing is to
NOT feel like you should clean your plate, because doing so could
definitely result in a lot of extra calories.

5. Ask your waiter to hold the bread basket or basket of chips. If
it's not in front of you, you won't have to summon up all your
willpower to resist eating them!

6. Drink a full glass of water before you start your meal, and
begin with a healthy salad. The water and salad will fill you up, so
you will most likely eat less. In addition, you might be less tempted to
get dessert.

7. Go for a walk after dinner. It will help your food digest, and it
will help you burn a few extra calories before bedtime.

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