So what do you think is the #1 diet killer or the most damaging to keeping you on track for your diet plan? You might be surprised to find out the number one diet killer that will sabotage your diet.

A recent study from Tufts University suggested that there is one tip you should follow to successfully lose weight so read on.

You meal prep, eat healthy for lunch at work, and portion control your dinners – you’re incredibly disciplined when it comes to eating right to lose weight but that’s all thrown out the window when you’re with friends. Yep, eating out does you in.

New research is warning that the temptation to overeat is stronger when you’re in social settings. University of Pennsylvania doctors say eating out with your friends and family may be the greatest sabotage when it comes to healthy eating.

They came to that conclusion after working with 150 people – 90 per cent were women – over the course of a year. Using smartphones and a custom-made app, the study participants shed light on what they were eating and how they were feeling when they made their choices.

fries and meat on chopping board

A temptation, in the study’s eyes, was defined as eating food or an amount of food that didn’t align with a weight loss eating plan. That meant binge-eating French fries or gorging on candy at the office.

Turns out, the chances of breaking a diet were about 60 per cent when eating with other people. People also increase their risk of overeating by 60 per cent when they’re in a restaurant setting.

#1 Diet Killer – How to Avoid It

People are less likely to stray from their diets when they’re eating at home or even someone else’s house compared to a restaurant. They fared better when making meal decisions at work or in their cars, too.

During the study, women who weighed less than 200 pounds were given a daily target of 1,200 calories while men at that weight had a target of 1,500 calories. For women who weighed more than 200 pounds, the goal was 1,500 calories while for men it was 1,800 calories.

“Research into understanding and preventing weight regain is vital for improving the public health. Helping an individual anticipate challenges and problem-solve high-risk situations can empower them to stay on track with their weight loss and weight maintenance plan,” Dr. Laura Burke, the study’s lead author, said.

“These findings make it clear that making healthy choices while eating out is difficult because the combination of tempting options and excessive portions often overwhelm our self-control,” Dr. Susan Roberts, a Tufts University professor, said.

“Favourite meals often contain three or even four times the amount of calories a person needs, and although in theory, we don’t have to eat the whole lot, in practice most of us don’t have enough willpower to stop eating when we have had enough,” Roberts said.

Read More>>> 25 Ways to Eat Smaller Portions

Turns out, American, Chinese and Italian cuisines fared the worst with an average of 1,495 calories per meal.Via

How to Avoid Killing Your Diet While Eating Out?

The good news is that there are some simple ways to keep you on track with your diet as long as you plan ahead. Try to read the menu ahead of time and make a healthy choice. Drink lots of water and perhaps a healthy snack before as well. Order an appetizer or share your meal with a friend. Stay away from all you can eat buffets – order off the menu instead. Avoid the bread basket and desert.

If you are still struggling, we know its tough because almost 100% of diet and exercise programs don’t work. And of course, there will be times when you want to eat your favorite food for pleasure and not worry about whether it is healthy or not.

Being flexible about your diet and food choices is linked with better overall health and weight management. So if you are following healthy meal patterns most of the time, go ahead and treat yourself. An occasional indulgence can be good for the soul!