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1. Use your calendar to plan low Points meals and schedule more activity in the days leading up to the night out. This way, you can save up some (or all) of your weekly Points, and even boost your budget.
2. Hold the butter. Use olive oil on your bread, not butter. A University of Illinois study of 340 patrons in an Italian restaurant found that those diners who dipped their bread in olive oil ate an average of 23 percent less bread than the butter users, and reported feeling full sooner. They escaped the bread basket with 50 fewer calories overall; olive-oil users ate an average of 264 calories in bread and oil, while butter spreaders consumed 319.
3. Start the right way. Stick with a classic appetizer: get the shrimp cocktail and save Points values.
4. Redefine surf and turf. Steamed fish and grilled chicken breast are the champs of sea and land. But be careful: "'Grilled' can mean it was 'grilled' in a frying pan with oil." Ask for it "grilled dry."
5. Plan your meals for one or two days after your special meal out. It’s easier to get back on track if you know you have some delicious meals pre-planned.
6. Decide what type of meal it is. If it’s simply a “there’s nothing in the fridge” dinner, don’t let it escalate into an over-the-top feast. Because eating out is so often associated with celebrations, it’s all too easy to turn a simple meal out into a “special” (meaning Points-busting) night out.
7. Do your research on local restaurants. If someone suggests the wing joint and you don’t want to go there but you don't have a great alternative up your sleeve, guess where you'll end up? Not familiar with a restaurant? Google it and pre-track what you want to get.
8. Pick your faves. Sometimes you’ve got enough Points in the bank that you can spend them on a great night out. If that’s the case, think about what your real “treat” restaurants are, and go for those! (Why waste PersonalPoints on food that isn't worth it?)
9. Check out the menu beforehand. Get a handle on what you'll want to order without the pressure of a waiter or your friends staring at you. (Bonus: If you already know what you're getting it's harder to be swayed by what someone else orders.)
10. Yelp it. Read review sites for been-there, ate-that info on portion sizes, can't-miss eats, and other helpful tips.
11. Narrow down your choices. Our brains can only make so many decisions a day, so if you can give yourself one less thing to have to think about, you’ll be able to relax and enjoy.
12. Ask yourself, “Is this worth it?” Is this bread really the most amazing bread ever? It’s easy to let the setting seduce you into splurging on stuff you can get anywhere, anytime. Hold out for the really exceptional food in the restaurant.
13. Tell your waiter what you're looking for. Your server is an expert—why not make the most of their knowledge? They can make healthy suggestions, let you know whether the kitchen brushes the steaks with butter, and make certain that your special requests are completed properly.
14. Memorize these buzzwords—they almost always lead to high PersonalPoints values: crispy, pan-fried, sautéed, batter, breaded, au gratin, baked (Italian), curried (especially with coconut). Instead, look for grilled, broiled, steamed, poached, and au jus (cooked in its own juices).
15. Don’t be afraid to send it back. If your grilled tilapia looks oily or your steamed spinach is creamed, don’t be afraid to talk to your waiter. Your priority should be to your own health, not trying to keep the staff happy. Politely request a swap.
16. Nix the prix fixe. It’s just a fancy way of super-sizing your meal. The automatic addition of an appetizer and dessert adds PersonalPoints (and is harder to resist once you’ve paid for them.)
17. Don’t abandon tracking, even if you have to guess. Research shows that the action of tracking regularly is more important for your weight loss than how accurate it is, so a guesstimate is better than an empty space.
18. Practice portion estimating at home. Look at the things you carry around with you—phone, wallet, credit card—and compare them in size to what you're served. Your 3 oz portion of chicken breast is pretty close to your phone, right? Get used to what a portion size looks like and use them when you’re out!
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