As eating out is part of our society, the trouble is that we tend to overeat when eating at restaurants. In fact studies show that people consume about 230 extra calories a day eating out, which should not especially if you’re watching your weight.
As it is not feasible to simply advise people not to eat out, and neither is, say that only eat low-calorie options, because people do not go out to eat steamed vegetables, but go out to eat something that does not eat at home. For this reason, researchers at the University of Texas at Austin, created a strategy they call conscious eating in restaurants, which is to teach people to pay close attention to what they eat and how they feel, with the goal to be satisfied with smaller portions and stop eating before you feel too full.
The findings of this interesting study were published in the Journal of Nutrition Education and Behavior. Among the specific strategies that the study participants were to use when eating out, which seemed to work include:
• When you order, ask for a box to take with food and placed it half the plate before you start eating. It was found that when there is less on the plate, you eat more slowly, which helps you feel more satisfied. Conversely, if you expect to get a meal in the box to go, there is a tendency to overeat.
• Ask for the sauce, butter and dressing on the side, to make sure not to consume calories without realizing it, or even wanted.
• If you do not care, do not eat it. Eat the food you love and avoids giving you the same, because calories often eat things that do not particularly enjoy and do not even want. The exception is highly nutritious foods should be eaten anyway.