As I try to expand the reach of Results Only, it’s been suggested I make more frequent blog posts. This will help me to continue to get the word out and to provide you with more timely information, tips and advice.

With that said, I hope that you will feel free to forward a good article to your friends. Another way you can help others benefit from the fitness-related information and tools I provide is to encourage a family member or co-worker to sign-up for our newsletter.

No matter how you look at it… the more knowledge I can empower you with… the greater the likelihood that you will succeed with your weight and nutrition goals.

Today I thought I would share some do’s and don’ts on eating out. Whether it is a holiday, special occasion, lunch at the office or dinner with friends and colleagues… Eating out for many is a necessary evil.

For those of us who aren’t compelled by the J.O.B. to entertain by dining out…take this guide of tricks to keep you on your program and cut calories when you decide to go out to eat.

Never Ever SUPER SIZE: In America we already have portions that are way too big.  Plus you can save a few bucks too. Often times you can share the meal and just order your own salads. You get the taste and the satisfaction and then you actually get the portion you should receive. Many restaurants will do this for a dollar or two, and its well worth it.

Get the ‘New’ Menu: Maybe you don’t want to share with a client or a family member.  Many restaurants now have an “appetizer” menu. Two people could order three entrees, one dessert and split the whole thing and it’s still a ton of food!

Bail on the Bread: Unless this establishment has the best bread in town (I am guessing your not in Italy or France either)  skip it.  C’ mon you can show some will power- you can resist, if you want to. Try it just once and see if you don’t walk out of that restaurant feeling proud of yourself.

Stop Ordering Drinks: Soft drinks are a huge money maker for restaurants.  It costs them pennies and you get a squirt of syrup and carbonated water and act like they’re doing you a big favor by only charging you $1.29. Start saving those dollars. Especially if you’re ordering “to go” skip the drink. If you’re eating it there, ask for water, or at least switch to diet drinks. Never drink “fat pop.”

Why do you feel you need to eat in 6 minutes FLAT? Enjoy your meal. Take your time. Your body often needs time to catch up and a big part of getting in touch with your hunger signals and learning to eat what really will satisfy is learning to recognize the subtle signs of hunger. If you eat like you are in the Hot Dog contest you body cant know when you’re satisfied. Take a bite then notice how many times do you chew before you start wanting to swallow? Once, twice? Make an effort to chew your food and your body will be much happier. A very large part of digestion begins in your mouth, not to mention you’ll get much more pleasure if you let the food linger.

Start with the To Go Bag: Your food arrives but you shouldn’t start eating right away.  When the food is served, immediately portion off some to take home for tomorrow. As I said before… most restaurants in the US serve way too much. Your mom isn’t hovering over you to finish your plate or no dessert.  Ordered a great steak? Have it for breakfast with some egg whites.  Get the idea?

Order these two cool Books: Get a copy of Eat This, Not That! or Restaurant Confidential, and check out the calorie count of what you’re actually eating. If you eat out a ton and your belt is getting tighter…think that might be part of the problem? Hardees recently introduced a new burger that clocks in at just under 1200.  Are you kidding me?

So if eating out is part of your daily or weekly lifestyle,  how about giving these a try.  I promise you will notice the changes in a very short period of time.