When you decide to lose weight, you may swear off eating out to cut calorie-dense foods out of your diet. But we have work. And kids. And there never seems to be enough time to cook something healthy for the entire family.
So even with the best of intentions, eventually you may find yourself getting some takeout—and that’s okay. Luckily, apps and online ordering make finding and choosing healthier meals easier than ever. With the right mindset shifts and some pro tips, you can take on takeout without fear.
Take back the power of the portion
When you order a meal out, you’ve put the portion size in the hands of the restaurant. Restaurants do not alter the portion size depending on who is ordering it. So consider how much food you want to eat, and then eat that amount of food.
If you’re worried about eating the entire meal even though you know it’s too much food, try ordering a takeout kid’s size meal instead—they’re a fraction of the size (and cost) and often come with a side veggie. (And they’ll never know you’re not 12 or under!)
Feel free to not finish
Many of us tend to finish all the food that’s on our plates at every meal. If not, we’re being wasteful or even downright heartless to those facing food insecurity. But let’s flip that on its head—overeating or eating after you’ve stopped being hungry just because you don’t want to leave food on the plate is just another version of wasting food.
With takeout, some of these social pressures may be relieved. The to-go box is already there and ready to store your leftovers. Add a salad to that for a delicious lunch the next day. No waste (or judgment) is required.
Don’t assume the salad is healthy
Calories can appear in the least likely of places, and that “healthy” green salad you’re about to order may be one of them. Even in takeout salad shops that allow you to select your ingredients, those fancy custom ingredients (nuts, cheeses, croutons) can add up.
Opt for salads primarily made of vegetables—there’s no better moment to eat the rainbow than when someone else is preparing it. Ask for the dressing on the side to help you decide how much is right for you. (This will keep your salad from getting soggy while it’s in transportation, too.)
Cravings are about quality, not quantity
It is possible to "save up" some calories by eating a small meal or no meal at all before an intended higher-calorie takeout meal. However, we find that this may encourage binge eating later in the day when you finally get to eat what you've been looking forward to.
Instead, if there's a specific unhealthy takeout food you're craving, challenge yourself to eat a smaller serving—think a single slice of pizza versus half the pie.
Don't be afraid to try somewhere new
Are your regular spots not passing the healthy takeout test? Food delivery apps are improving all the time and some now offer curated restaurant selections by cuisine type—including healthy foods. Check them out next time someone suggests ordering in.
Always be ready with these ground rules
Of course, a key part of the appeal of takeout is the convenience of it, so we know you won’t always be able to plan ahead and save yourself some calories. In instances like this, going in with the mindset discussed above and a few takeout order ground rules can keep you on the right track:
Eating healthier should not be about depriving yourself of all the good food in the world. It’s a mindset shift powered by one small decision after another. By changing your habits around takeout food with these tips, you can take advantage of the convenience when needed while still staying on track with your weight loss goals.
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