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Defensive Dining
By: Scottsdale Weight Loss Center
Published: August 25, 2009
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It can be so hard to go out to a restaurant and eat well. Temptations are everywhere, and portion sizes are large. Mapping out a strategy before you go can be an important piece of the puzzle when you don’t want to over eat. First of all, whenever possible, try to select a restaurant that is known for having healthy food. If you have a computer, go on the Internet and look at the nutritional content of the foods a particular place serves. If you can find that information, you will have the option of making your menu selection before you go. Then, once you get there, don’t even open the menu. You’ll be less tempted to go off-plan.
If looking ahead of time isn’t an option, you may want to consider your strategy for when you order. If you are going with a friend, ask if they might want to split a healthy entree with you. This reduces portion size and also will help keep your from changing your mind at the last minute. If all else fails and there aren’t too many good options, ask the waiter or waitress to box up half of your food before they bring it out. Having only half the food on your plate will help keep you from eating everything, and then you will have another half portion for the next day as well.
Nick
Nick's Story
"I wish I would have come here first. We spend all our time reacting to the next great weight loss tip or program. It might work for a while, but does not last and we end up yo-yoing from one fad to the next – as we gain more weight." Read More
Gina
Lost 44.5 lbs
"I had no trouble adhering to the meals and they really helped catapult my progress! The classes were so beneficial to me because they helped change my thinking about how I viewed health, nutrition, and fitness.
I will always have my relationship with Scottsdale Weight Loss Center. They truly helped me change my life forever." Read More
Lauren
Lost 60 lbs
"Dr. Ziltzer and everyone who I have come in contact with at the Scottsdale Weight Loss office have been so encouraging and I look forward to seeing them each week. It is now a year and 2 months later since I started. I am down 60 lbs., which is the average amount a 9-year-old weighs, it is crazy to think I lost a whole person! I feel amazing, I hit my goal weight in November 2021 just before Thanksgiving. Nothing on my body hurts anymore..." Read More
Chuck
Lost 66 lbs
"The best thing I did was call the Scottsdale Weight Loss Center. I have a lot more energy, I'm not hungry, and it feels great.
You can take it from me that this is a program that produces results. The staff is always positive, supportive, and never judgmental.
Your visits always result in positive reinforcement, no matter if you had a good week or a bad week." Read More
Emily
Lost 101 lbs
"Here I am at the lowest I have been since high school weighing in at 155lbs. I have lost 101 lbs, BMI of 39 when I started, to 21.6, and of course at body fat % of 47.1 to 26.5%. I told myself by my 30th birthday I wanted to be confident in the way I look and I owe it all to SWLC. The entire staff is so welcoming and they are rooting for you just as much as you are rooting for yourself...." Read More
Reviews
Meet Our Team
Robert Ziltzer, MD, FACP, FAAP, FOMA
Obesity Medicine Certified Physician
Diana Bone, FNP-C
Specializing in Obesity Medicine
Craig Primack, MD, FACP, FAAP, MFOMA
Obesity Medicine Certified Physician
Kristen Ash, FNP-C, FNP-BC
Nurse Practitioner
Alicia Earley, FNP-C
Family Nurse Practitioner
