how to stay on track when eating out

Weekly technique

By Weight Watchers

Last updated November 17, 2022

Someone else is finally doing the cooking, but you’ll still want in on a different kind of meal prep. Allow us to explain.

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Choose a game plan to help you navigate an upcoming event or meal. Map out moves and make decisions ahead of time Or Create a plan to make on-the-spot decisions. Now put it into action. If you chose to map out moves ahead of time: Save up weekly and rollover Points® leading up to the event for more flexibility. Look up the menu (or ask the host) and pre-track foods, or bring a healthy dish to share. Eat a low-Points snack before leaving home so hunger doesn’t derail plans to stay on Budget. If you want to make on-the-spot decisions: Choose ZeroPoint™ foods as a main to make room for drinks and desserts, or start with a brothy soup. Zero in on low-Points code words (“grilled” and “broiled”), instead of words like “creamy” and “smothered.” Be the first to order or use an appetizer plate at the buffet to avoid outside influences over what or how much to eat.

Make a few backup plans for potential trickier situations. If The host or a friend insists I eat more or try everything, Then I’ll Say, “It all looks yummy, but I’m sticking to a few things I really enjoy” Or I’ll Take a small portion of each dish but not clean my plate. If Everyone is getting dessert, but I didn’t budget for it and nothing’s catching my eye, Then I’ll Order fruit or a flavorful hot tea or I’ll Ask to have a few bites of my friend’s dessert. If My friend suggests we “take the night off” from tracking Then I’ll Support her decision while making it clear I’m going to keep tracking Or I’ll Consciously decide not to track, but be mindful and plan to start again tomorrow.

Let’s dive a little deeper…

Ever throw or go to a party where every single thing played out exactly as you imagined? If only! Yet we still prepare, plan ahead, and strategize anyway, because that’s how we make sure things go as well as possible.

The same is true when you’re eating away from home, like at a restaurant or a friend’s house. Science says planning ahead and having contingencies in place can help you stay on track. “Help” is the key word. You can’t control everything, nor are you perfect—but you deserve to enjoy yourself. Meaning it’s OK if the appetizers are so delicious, you eat more than intended. Same if you tried to avoid the bread basket but it was warm and right there. In those cases, you regroup, make a plan to get back on track, and keep going.

Practice these strategies now, including giving yourself some grace, so that if or when you get into full holiday-celebrating mode, you’ll be ready and can ring in the New Year strong.

Learn more about the theme Finish the Year Strong

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