For many of us, eating out is one of life’s simple pleasures – and being on weight loss medication doesn’t mean you have to give it up. But it can come with new challenges, like smaller portions feeling more filling, or not wanting to draw attention to your food choices.
The good news? A few small strategies and mindset shifts can help you stay confident and relaxed – while still enjoying the moment and staying on track.
Don’t arrive too hungry
Weight loss medication often reduces your appetite, but arriving overly hungry can lead to rushed decisions or overeating. A small, protein-rich snack beforehand (like a boiled egg or a handful of nuts) helps you stay in control when ordering.
Plan ahead when you can
Most restaurants post their menus online. Reviewing them ahead of time takes the pressure off in the moment and allows you to spot lighter or simpler options that work well with your appetite.
Be smart with portions
- Order a starter as your main: This can be a great way to enjoy a meal out without wasting food. Most places will accommodate this.
- Share a main dish: It’s less noticeable and often more enjoyable to split a dish, especially if you’re not very hungry.
- Ask for a takeaway bag early: Let the waiter know you’d like to take half home – it normalises the decision and makes portion control easier.
Try these lighter choices
Look for:
✅ Grilled, steamed, or baked items
✅ Clear soups or broth-based starters
✅ Non-starchy veg and lean proteins (like chicken, tofu or fish)
✅ Simple salads with dressing on the side
Be mindful with drinks
Drinks can sometimes sneak in more calories (and side effects) than expected. Alcohol, fizzy drinks, and sugary cocktails may upset your stomach more than usual while on medication.
Try to:
- Stick to still or sparkling water
- Choose sugar-free soft drinks if you’d like some flavour
- Sip slowly if you decide to drink alcohol, and check in with how your body feels
A good rule of thumb: if you wouldn’t normally drink it during the week, it’s okay to pass when eating out too.
Manage social moments with confidence
You might worry about how much you’re eating or what others will think. Here’s a tip: most people aren’t paying as much attention as we imagine. But if you’re feeling self-conscious:
- Say you recently ate and just want something light.
- Choose smaller-plate restaurants like tapas or meze spots, where lighter eating is normal.
- Talk to the server – they can help you choose dishes or smaller portions discreetly.
Enjoy the experience, not just the food
Dining out isn’t just about the food, it’s about the people, the environment, and the time away from routine. Focus on connection and conversation. Eat slowly, savour each bite, and listen for those fullness cues.
Final thoughts
Being on weight loss medication doesn’t mean missing out. It means finding new ways to enjoy food and social time in a way that supports your health. You’re allowed to leave food, you’re allowed to say no, and you’re allowed to enjoy your meal your way.Progress comes from consistency, not perfection – one mindful meal at a time.