'I'm a dietician - you can still go out to eat and lose weight by following 5 important rules'

Dietician from The Slimming Clinic Sarah Abdula explained portion control is one of the biggest barriers to weight loss.

She said: "Portion control is a key factor for weight loss. Many of us don’t know what makes a normal portion – a problem known as ‘portion distortion’."

Eating portions that are too big can make it difficult to lose weight even when choosing healthy options. Restaurants will often serve bigger portions than people need, so it is important to keep this in mind when eating out.

Sarah continued: "No matter how healthily you eat, you can still put on weight if you’re eating too much."

The expert has already shared tips for watching your portion sizes and knowing when you are full. Now, she reveals five pieces of advice that can be used for those hoping to lose weight while socialising.

Tips for portion control when out

• Avoid appetisers including bread, nuts and olives
• Stay clear of ‘Supersize’ or ‘Go large’ options, and instead opt for ‘Skinny’ or ‘Low Calorie’ options, which are still just as tasty
• If you’re having a dessert, share it and go for fruit-based options
• Choose a starter instead of a main course – for example, if you are craving a pizza opt for a bruschetta rather than a pizza
• Stop eating when you are no longer hungry, not when you’ve finished everything on your plate

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Of course, it is fine to eat a larger meal if hungry or if it fits within your goals. However, these tips can help slimmers stop eating when they are full.

Another way to know if you are satisfied is with the 20-minute rule, the dietician outlined. This involves waiting 20 minutes before getting a second portion.

Sarah added: " It can take a little while for you to feel full after you have eaten. So avoid the temptation to keep eating and see if you get that feeling."