5 Simple Steps to Avoid Overeating at Restaurants

Picture this: You stroll into a charming restaurant, determined to savor a guilt-free meal of healthy salmon.

Yet, when the server asks you for your order, a mysterious culinary force takes over, and the unexpected words “fettuccine Alfredo” slip from your lips.

We’ve all been there – but what happened?

Unfortunately, the majority of the approximately 200 food choices you make each day are subconsciously swayed by cues lurking in your surroundings. But by implementing the straightforward tactics outlined below, you can begin to recognize and disregard these external triggers, freeing yourself from the remorse of “Why did I order that when I didn’t really want it?”

1. Plan ahead

Did you know that approximately one-third of the calories consumed by Americans are derived from dining out, even though only one out of every five meals is eaten at a restaurant? This implies that when we do decide to eat out, we tend to indulge quite a bit.

Dining out presents its own set of challenges, primarily due to the generous portion sizes and the hidden presence of unhealthy fats and oils.

To tackle this issue, it’s advisable to set a weekly plan for dining out.

Reserve one evening for a delightful “splurge portion” of something extraordinary, and for the remaining occasions, opt for healthier choices.

The good news is that almost every restaurant nowadays offers nutritious options; you simply need to arrive prepared and committed to making the right selection.

2. Ask for a quiet table.

It has been observed that individuals seated in the more attention-grabbing sections of restaurants, such as near a window or in front of a television, tend to consume significantly larger quantities of food. The commotion and distractions in these areas make it effortless to lose sight of the amount you are actually eating.

If you have the opportunity to make a reservation, it is advisable to request a table in a quieter area. In the event that you walk into a restaurant and are initially offered a table in a busier and more bustling location, do not hesitate to ask for a table away from all the action.

Though it may require a brief wait, the benefits of a peaceful setting for your meal are certainly worth it.

3. Spot irresistible menu language.

Restaurant menus nowadays are filled with tantalizing descriptions meant to entice diners, such as “succulent salmon” or “ripe fragrant oranges.” Interestingly, research indicates that the use of words that evoke sensory experiences or evoke emotions can boost sales by a staggering 23 percent.

Believe it or not, these descriptions can even influence how we perceive the taste of the food itself. These words prime our taste buds, creating expectations that our choice will indeed be juicy and delightful.

To counteract this influence, make a habit of identifying and highlighting the vivid adjectives on the menu each time you dine out. Gradually, you will become more adept at recognizing common descriptor types and gradually diminish their hold over your choices.

Pay special attention to sensory terms like “creamy” mousse and can’t-miss terms like “our world-famous” cheeseburger, as they can be particularly alluring when emotions are heightened and our defenses are lowered, especially after a stressful day.

4. Order first.

Imagine this scenario: You’ve made up your mind to choose a lighter option from the menu, but then your friend orders the indulgent creamy pasta. Suddenly, your plain grilled chicken seems unappealing in comparison.

To navigate past the allure of your friend’s less healthy dish, employ a simple strategy: be the first to place your order. By taking the initiative, you establish your choice without being swayed by others.

If circumstances prevent you from ordering first, make a firm decision, close the menu, and silently repeat your selection to reinforce your commitment.

Another tactic, especially if you frequent a particular restaurant, is to request your preferred healthy option without even glancing at the menu. By doing so, you bypass any potential temptations presented by other menu items.

5. Eat last.

The presence of dining companions can divert your attention from mindful eating habits. Scientific studies reveal that dining with a single friend can lead to consuming 35 percent more food compared to dining alone.

Furthermore, sitting down to dinner with a group of seven can result in a staggering 96 percent increase in food intake – simply because you’re enjoying yourself and not paying attention.

When dining out, the company of friends you genuinely enjoy can intensify your desire to prolong the experience, perhaps by indulging in dessert or ordering more wine.

To counteract these effects, employ a few strategies: begin eating after everyone else has already started, allowing you to pace yourself with the slowest eater at the table.

Likewise, stop eating once you notice another person has finished their meal. By minimizing your total eating time and adopting a slower pace, you can reduce your overall food consumption.

Embracing this approach enables you to fully engage in and relish the company of your friends – which is the whole point of going out to eat.