Strategies to overcome over-eating while out to eat

Going out to eat can be one of life’s joys; good food, good company, and a break from cooking. But for many, it also brings feelings of stress and anxiety due to fear of overeating. If you find yourself fearing leaving restaurants feeling uncomfortably full or regretful, you’re not alone. The good news? With a few mindful eating strategies, you can begin to enjoy your meals out without the discomfort of overeating.

Gentle Strategies to Try

• Ensure you have eaten enough earlier in the day

  • If you are struggling with disordered eating, you may find it tempting to restrict intake earlier in the day to "save up" for a meal out. Doing this only leads to excessive hunger which can increase the likelihood of overeating. Instead, try eating regularly throughout the day.

• Have a plan

  • Looking at the menu ahead of time and choosing 1-2 options that you would like to try or feel comfortable with can help reduce overwhelm while at the restaurant.

• Plate yourself

  • If you are sharing appetizers with others, try plating yourself instead of eating from the appetizer plates. Plating yourself will allow you to better conceptualize the quantity of food you are eating.

• Chew food to paste consistency

  • Chewing food thoroughly not only aids in the digestive process, but provides a pause and allows you to check in on your hunger and fullness cues. Ask yourself: How am I feeling in this moment? Am I starting to get full? Am I already full? Am I still enjoying this food?

• Remember why you are there in the first place

  • Going out to eat is about more than food, it’s also about connection and enjoyment. Remember that these meals will not make or break your health or your body.

    
    

Final thoughts

Learning to eat intuitively and mindfully takes time and practice. Instead of aiming for rigidity and control, focus on building a compassionate relationship with food, one where satisfaction and nourishment coexist. If you find that going out to eat feels overwhelming or is linked to deeper patterns of overeating, seeking support from a registered dietitian can make a meaningful difference. We are here for your at Restorative Nutrition and Wellness.