Takeaways, pub meals and the Friday chippy. Lighter choices that still feel like a treat
You can enjoy takeaways and meals out while losing weight if you choose grilled over fried, ask for sauces on the side and pick 1 extra rather than 3. A starter, a pudding or a second drink. Choose the one you would miss most and let the others go.
A club coach goes through your situation with you and gives you practical advice.
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Before you order
- Do not arrive starving. A piece of fruit or a yoghurt late in the afternoon stops the bread basket disappearing.
- Look at the menu first. Many chains now show kcal next to dishes, which makes comparison quick.
- Ask for swaps. The British Heart Foundation tips for eating out suggest swapping chips for a jacket potato, salad or vegetables and asking for sauces in a dish on the side.
Lighter picks, by cuisine
Indian
Tandoori chicken or a tikka, a dal or a vegetable side, plain rice or 1 chapati. Kormas and pasandas tend to be richer. Share the naan.
Chinese
Steamed dishes, chicken with vegetables, chop suey or a stir-fry with boiled rice. Go easy on battered and crispy dishes and on egg fried rice.
Chippy
A smaller fish, mushy peas and a small or shared portion of chips. Some chippies will grill or bake the fish if you ask.
Pizza
Thin base, vegetable toppings, lean meat such as chicken, and a side salad. 2 or 3 slices instead of the whole pizza.
Pub
Grilled fish, a jacket potato with chilli, a chicken salad or a Sunday roast with extra veg and a light drizzle of gravy. Pies and burgers are fine now and then. On those days, skip the side of chips or swap them for salad, and leave the extra cheese off.
Drinks count
A pint of stronger lager can contain over 200kcal, according to the NHS page on calories in alcohol. Alternate with water, choose a smaller glass, or drive so the decision is made for you.
When you eat out a lot
If meals out are a weekly or daily habit, for work or because of long shifts, treat them like home meals. Plain choices most of the time, a real treat now and then. The days around it matter too, so a lighter tea the night after helps. Our article on light evening meals has ideas, and our guide to breaking a plateau covers weekends that quietly add up.
If you have a food allergy, tell the staff before you order. This article does not replace advice from your GP or another health professional.
Back to routine the next morning
After a night out, a normal breakfast is the quickest way back on track. At Bamber Bridge Nutrition, members meet for breakfast at the club before work and coaches trained in nutrition follow them every day. Book your free assessment to talk it through.
Your weight loss curve
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Going at the median rate, losing 8 kg would need roughly 11 weeks. Going at the slowest rate, roughly 4 months.
For weight that stays off, the figure usually quoted is 500 g to 1 kg each week. On the chart, this is the ideal band. Losing more than 1 kg a week, week after week, means the body burns muscle as well as fat. On the chart, this is the shaded band.
This projection is only a guide. Everyone’s path is different and outcomes differ between people. Everything is worked out on your own device, and nothing gets stored or transmitted. If you are over 65, check with your GP before anything else.
How this curve is calculated
The upper line of the band stands for 500 g each week, the slowest rate. The lower line stands for 1 kg each week, where risk begins.
Early weeks move quicker, largely through water loss, and then things settle down. From 40 onwards the median curve eases off bit by bit as metabolism winds down. Putting in equal effort, men tend to lose a touch faster than women.
As in real life, the curve includes short stalls lasting a few days and the odd small gain. It cannot forecast how your own path will go.
These tips are general guidance. A doctor’s opinion still comes first.
Further reading
Day-to-day support is explained in our programme for eating more healthily.