You really can “eat out and lose weight.” A recent study published in the Journal of Nutrition and Eating Behavior randomly divided women into two groups – one received a two-hour session a week for six weeks teaching mindful eating, combined with education about making healthful choices in restaurants. The other group was a control and received no education. All women ate out at least three times a week.
After six weeks, the education/mindful group lost an average of 3.75 pounds and were eating an average of 300 calories fewer each day. Turns out they were cutting back both at home and while eating out.
Tips from the classes included:
- Think twice before ordering – break those autopilot habits we have around eating
- Make each calorie count – eat only what you really love
- Think before you eat – take a moment to ask yourself how hungry you are on a scale of one to ten
- Slow down – it takes 20 minutes for our brain to get the message that we are full
More tips can be found in this article at cnn.com. And, don’t forget to pick up a copy of my new book, Eat Out Healthy.These short videos that I’ve posted at Youtube cover a wide range of restaurants.