It was springtime, and I had just landed a temporary job. At this job, I met the man who would later become my husband and the father of my children. I wasn’t thinking about how cute he was, whether he was dating anyone, or if he thought I was cute. Instead, I thought about muffins. You see, I had just lost 90 pounds over the previous year through hard work, determination, and not much else. I had beaten a lifetime of obesity through trial-and-error, without any support system.

It wasn't easy, but I was determined to maintain my healthy new lifestyle.

Until I met P, my future husband. Then, I thought about muffins. Did you know that the average American spends $232 per month eating meals prepared outside of the home, according to the Simple Dollar? You may feel that you earned this privilege after years of eating Ramen noodles. I can tell you that the majority of my expenses before getting hitched to P was from eating out at restaurants. When I started dating P, my eating got out of control (though he covered most of the expenses).

Even if money is no issue for you, then what about your expanding waistline? According to Choose Health LA, the average size of portion sizes in restaurants today is four times larger than the 1950s. The surface size of the average dinner plate has increased 36% since 1960. McDonald’s may have abandoned their “super-size me” campaign, but it is still alive and well in most restaurants! This might make you feel less than slim yourself.

That is why I thought about muffins when I met P. Being the generous man he is, he always offered me a delicious Panera Bread muffin for breakfast. From double chocolate chip to blueberry streusel, those mountains of madness would beckon me. Each darn one clocked in at about 500 calories, 40-50 grams of sugar, and 30 grams of fat. Given my history of obesity, eating only half was NOT an option. But, there was no WAY on this green earth that I was going to sabotage the previous year of relearning how to eat my way to health.

Can you relate? Do you find yourself dining out more and more often? Between breakfast-on-the-go, Starbucks pit-stops, happy hours, and what’s for dinner evenings, both your wallet and waistline might be suffering. Trust me, I feel your need to save yourself some moulah and muffin-top. If eating out is preventing you from meeting your financial goals and expanding your waistline, these 6 tips are for you!

1. Defensive Eating

Eat before you go out. I know, it sounds counter-intuitive. If you are going somewhere with delicious food, then why should you eat first? I explained this. For one thing, when you are not hungry, you make smarter choices. Plus, you might be less tempted to get the whole 5-course experience. To read more about the benefits of defensive eating, visit http://weightlesschronicles.com/go-defense/

$ Saved: $5-15

Calories Saved: 300-400

2. Food, then Drink

Bariatric surgery doctors often tell their clients this trick, which is easy and wallet-friendly. Don’t drink while you are eating. If you don’t drink, you feel full faster. If you’re full, you won’t eat that second serving of pasta. Feel free to drink a full glass of water before or after you eat. But, your food should be the center of attention.

$ Saved: $3-10

Calories Saved: 150-300

3. Order First

This is one of the lesser-known secrets of how social circles influence your eating habits. If everyone at your table is getting a bottle of wine, and super-greasy pizza, would you be satisfied munching on salad greens? Probably not. Don’t wait for your friends to place their orders before you. If you are the first one to order your food, then you are more likely to choose a healthier entrée. As a healthy bonus, if you order first, your friends might follow your lead (and everyone feels better!)

$ Saved: $2-4

Calories Saved: 200

4. Choose one Delight

Oftentimes, when you are “treating” yourself to a night out on the town, you tell yourself it is ok to order anything you want with no restrictions. Not if you want to fit into that swimsuit in the summer. The trick is to choose just one delight: either a Drink or Dessert. It is fine to enjoy a glass of wine, or a lovely piece of cheesecake, but choose just one of those items when you dine out. If you drink wine, order your absolute favorite vintage and enjoy every sip. If you eat cheesecake, savor every single morsel.

$ Saved: $8-10

Calories Saved: 200-500

5. Sharing is Caring

Most diners today are not satisfied with copper plate specials. Between gluten-free, lactose-intolerant, vegan, dairy-free, just about everyone on the planet has SOME dietary restrictions. However, if you and a friend are eyeing the same entrée, why not split it? Sure, some restaurants might charge you extra for an empty plate, but you both win. You get a more sensible portion at half the cost. Besides, it’s more fun to share.

$ Saved: $6-10

Calories Saved: 200-400

Bonus Tip:

Replace one night out with a full-service night in. Often, what we crave when we go out is the ambience of the restaurant. Create this same feeling at home. Use your fancy china, drink out of wineglasses (even if it’s just water), wipe with cloth napkins and light some candles. It might even spur some romantic feelings that often get (ahem) side-tracked in a more public place.

$ Saved: $20-50

Value: Priceless

Using these six simple tips, you can save yourself up to $50 dollars in expenses and 1000 calories! But, what if the damage is already done? What if you have spent several years already eating out, and you are no longer happy with your weight? I can help you. Schedule a no-risk, low-calorie 30-minute consultation with me to talk about how to maximize your health without busting the bank! Find a time to chat at www.bit.ly/bodybackcoaching

P.S. By the way, if you love muffins as much as me, check out some great recipes at www.pinterest.com/jegoswam

Jennifer Espinosa-Goswami was a poor college graduate when she lost 100 pounds. A member of the National Weight Control Registry and featured success story on a national magazine, she inspires people to ditch the diet and escape the gym to a healthier and happier lifestyle. Join her at www.weightlesschronicles.com/go/lose5now/ to get started.

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