Written by Vanessa Carrillo

When you're trying to lose weight, it's easy to feel overwhelmed by the thought of going out for a burger. But fear not! With a few simple strategies you can enjoy a delicious burger while still making progress towards your weight loss goals. In this guide, we'll provide realistic tips to help you navigate burger joints and make choices without feeling deprived or restricted.

1. Embrace the Power of Customization

   One of the great things about ordering burgers is the ability to customize them to suit your preferences. Instead of opting for the traditional burger with all the fixings, modify your order to align with your weight loss goals. Choose a lean protein source, such as grilled chicken, turkey, or bison. Request condiments on the side to control portion sizes. Instead of ditching the bun, request for extra lettuce and load up on fresh vegetables.

2. Mindful Side Choices

   Burgers often come with crispy side options, such as fries or onion rings. Opt for a side salad, a cup of soup, or steamed vegetables as a nutritious complement to your burger. If you want the fries, order a small or share with a friend to satisfy your wants.

3. Portion Control

   Restaurants tend to serve large portions, and burgers are no exception. To avoid mindlessly overeating, be mindful of portion sizes. You can request a smaller-sized burger or consider splitting a larger one with a friend. Additionally, try not to be tempted by upsizing or combo meals, as they often come with extra calories and unnecessary sides.

4. Balance Your Meal

   While a burger may be the star of your meal, it's essential to consider balance. Fill your plate with a variety of colorful vegetables or add a side of grilled vegetables or a refreshing salad to your order. This will increase the nutritional value of your meal and help you feel more satisfied without relying solely on the burger.

5. Hydration is Key

   Remember to stay hydrated while enjoying your burger. Water should be your go-to beverage choice. If you prefer something more flavorful, consider unsweetened iced tea or sparkling water. Limit your intake of sugary sodas and milkshakes, as they’re dense in calories.

6. Practice Mindful Eating

   Eating mindfully means paying attention to your food, savoring each bite, and listening to your body's hunger and fullness cues. Slow down and enjoy the flavors and textures of your burger, chewing each bite thoroughly. This approach allows you to appreciate your food and recognize when you're satisfied, preventing overeating.

7. Focus on Long-Term Habits

   Rather than fixating on one meal or feeling guilty about eating the burger, focus on long-term habits and overall dietary patterns. Incorporate regular joyful movement into your routine, make nutrient dense food choices in your daily meals, and find a balance that works for you. One burger won't make or break your weight loss goals, as long as you're consistently making mindful choices.

Ordering out for a burger while working towards your weight loss goals doesn't have to be an anxiety-inducing experience. By adopting a non-restrictive, non-diet-culture approach, you can enjoy a delicious burger without derailing your progress. Remember to customize your order, choose mindful side options, practice portion control, and prioritize balanced meals. Stay hydrated, eat mindfully, and focus on long