How to Eat Out Without Sabotaging Your Fat Loss Goals

One of the biggest struggles I hear from moms trying to lose fat is: “What do I do when I eat out?” We all know cooking at home makes it easier to stay in control, but life doesn’t stop just because you’re in a fat loss phase. Family dinners, lunches with friends, kids begging for pizza—it’s all part of the deal.

The good news? Eating out doesn’t have to mean blowing your progress. Let me give you a real-life example.

My family and I recently went to a local smoked meat restaurant here in Montreal (if you’ve never had it, you need to). I just started a cut, so I knew I had to be a bit more mindful with my choices.

Here’s what my order came with:

• Small smoked meat sandwich on rye (6oz of meat)

• Pickle

• Coleslaw

• Fries

I scanned it with my the meal scanner in the Fierce Mama Collective app.... 788 calories. For lunch. Yikes.

My strategy:

• I ate the sandwich (rye bread has more fiber, which helps with satiety).

• I chose the traditional coleslaw over creamy (less fat).

• I enjoyed the pickle (hello, probiotics 🙌).

• I took the fries home and air-fried them later for the kids.

That simple swap cut my meal to 460 calories—and I still felt satisfied.

When eating out, you don’t need to avoid everything or feel guilty. Instead:

1. Scan or estimate your meal. Awareness is step one.

2. Prioritize protein and fiber. They’ll keep you fuller, longer.

3. Make small swaps. Condiments, sides, bread vs. fries—all of it adds up.

4. Remember: you don’t have to “earn” food. You just need to make choices that align with your goals.

Eating out is part of life. The key is balance, not perfection.