Establish eating-out rules to reduce calories and fat:

 

  Limit the following foods when dining out:
  Fried foods, butter, desserts.
  Meat toppings on pizza.
  Cream sauces or dressings, cheese sauces, gravies, etc.
  Beverages with sugar, such as soda, juice, and sweet tea.
  Bread, crackers, Chinese noodles or tortilla strips.
 

  Substitute the following foods:
  Water or unsweet tea instead of juice or soft drinks.
  Plain hamburgers instead of cheeseburgers & small vs large.
  Cheese or veggie pizza instead meat pizza.
  Clear salad dressing or vinegar/oil instead of creamy dressing.
  Lean meats instead of high fat meats.
  Baked potato or veggies instead of French fries.

  Forgo the bread basket they bring you before your meal.
  Don't top your salads with bacon bits, lots of cheese,     croutons, or other high fat toppings.   
  Order pasta dishes with tomato sauce or non-creamy sauces.
  Drink water or eat raw veggies to curb your appetite.
  Ask for a to-go bag in the beginning and put 1/2 your meal in.
  Order lots of vegetables and share a dessert if needing one.