Politely tell the waiter not to bring any bread/butter to the table (same thing for tortilla chips in a Mexican restaurant or noodles in a Chinese restaurant), even before you sit down.  That's not what you came to eat there, so "out of site, out of mind."

 

Empower yourself to ask for modifications to foods on the menu.  Most restaurants can substitute egg whites or egg beaters with vegetable cooking spray for eggs with butter.  Ask to have the fish, chicken, or meat baked, broiled, or steamed, and prepared without breadcrumbs, flour, or buttery sauces - tell them to spice it up instead.  Ask for any sauces/gravies/dressings to be served on the side, so you control how much is put on your food (Thanks Jillian!).  Substitute calorie dense/nutritionally poor side dishes (e.g., white rice, pasta) for healthier ones (e.g., steamed veggies).  If the restaurant won't accommodate your requests, don't go back; better yet, get up and leave. 

 

If you're going out to a party, fill up on a large salad a home first.  Get involved with conversations/physical activities, instead of the television, to keep you occupied and away from the food.  If you're going to a Buffet, walk around a few times before filling your plate and decide what you really want.  At a Chinese buffet, I start with a salad, then cold shrimp (they take time/energy to peel) and sushi, then a non-cream soup, then the hot dishes, preferably those without noodles, rice, or flour.  Use the smallest plate available.  Before you go up for seconds/thirds, ask yourself "am I really hungry?"  If so, then try to refill on the lower calorie choices you enjoyed on the first go around.