Here are some things that you can do to make the right eating decisions the next time you are out, for business or pleasure.

* If you plan on drinking alcohol, avoid creamy drinks like White Russians, since they contain calorie laden ingredients like heavy cream. If you are planning on having more than one drink, alternate with a glass
of water.

* Ask your server to serve bread with your entree. This will help avoid seconds of bread.

* Keep in mind that appetizers are packed with calories. Starting a meal with deep fried mozzarella sticks, potato skins or boneless buffalo wings will quickly add several hundred extra calories to your meal. If you must have something before your entree is served, consider a side salad or cottage cheese (if available).

* Ask your server to put half of your entree in a "to-go" box prior to serving it. Restauarant portions have a tendancy towards being huge, so you have an easy lunch for the following day.

* Split your entree with your partner. If you have likeminded tastes you can split the cost of dinner and still walk away full. Some places may charge
a small fee for splitting entrees (usually anywhere from 2-6 dollars)while others do it for free.

* Ask for toppings and condiments served on the side or plain. If you are ordering a baked potato, avoid the "loaded" version, since things like cheese, bacon, sour cream and butter will add a few hundred calories to your meal.

* Avoid menu items that are described as creamy, rich or deep fried. Choose steamed, broiled or baked items instead. These methods of cooking tend to add fewer calories.

* Eat slowly. Make an effort to chew each mouthful of food 15-20 times before swallowing. This is a good rule to follow when eating out or dining at home.

* Drink a glass of water prior to your meal. This will help to fill you up and you'll be less likely to overeat.

Making the right choices when dining out will help all of your weight loss efforts. There are so many different places to eat out at, you will never run out of dining options. It's up to you to make the right call. You can do it!