Eat Out and Still Lose Weight

To see your abs, you don’t have to hide from Red Lobster. Individuals who ate out an average of 5.6 times per week still managed to lose weight without going on a calorie-restricted diet, reports a new study published in the Journal of Nutrition Education and Behavior. The study monitored the eating habits of 35 middle-age women for six weeks—19 who attended weekly sessions that taught them about mindful eating, and 16 who did not.

The purpose of the group sessions were not to preach about dieting and following a strict calorie plan, but rather to just focus on the concept of mindful eating (for example, eating slower, making better food choices, etc.), explains Gayle Timmerman, Ph.D., lead study author and assistant dean of the undergraduate nursing program at the University of Texas.

At the end of the six weeks, those in the invention group not only lost weight (3.7 pounds on average), they actually reduced their daily caloric intake by about 297 calories.

More from MensHealth.com: 10 Easy Ways to Lose Weight Without Starving

Timmerman says mindful eating is a good strategy for guys, too. Here are her tips for next time you hit up your favorite restaurant.

Leftovers Anyone? Ask for a to-go box as soon as the food is delivered. “We tend to eat more when we’re dining over good conversation, so to prevent overeating—just remove half from the plate,” says Timmerman. We typically eat what’s in front of us, so when you reach the end of your meal, the empty plate will serve as a visual cue you’re full (even if you only ate half the dinner), says Timmerman.

Slow Down. If you’re looking to limit your calories intake (and avoid completely grossing out your date), stop shoveling food into your mouth. Researchers from the University of Rhode Island found that those who eat slowly tend to consume fewer calories (and weigh less) than those who eat quickly. “Once you’ve packed up half of the meal in the to-go box, focus on enjoying the food that’s in front of you,” says Timmerman. This means smaller bites, chewing slower, and savoring the flavor. It takes about 20 minutes for the brain to register the stomach is full, so the slower you eat, the better bargain for your waistline.

Be Specific. A good way to skip out on unnecessary calories is by eliminating content you don’t really need. “When ordering your food, think to yourself, ‘Do I really need that cheese or mayo on my burger?’” says Timmerman. “That way, if you’re not particularly crazy about that item, you don’t miss out on much flavor and you eliminate calories.”

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