Ep. 390 - Dining Out Isn’t the Problem... It’s the Way You Keep Winging It with Emily Moss
Fri Feb 06 2026
Summary
Struggling to balance eating out with your weight loss goals? You’re not alone. In this episode, Chase and Chris sit down with weight loss coach Emily Moss to talk about one of the most common struggles they see in clients: navigating restaurant meals while trying to make progress.
The truth is — dining out isn’t the issue. It’s going in without a plan, hoping you’ll “be good,” and wondering why nothing changes. In this episode, you’ll learn how to stop winging it and start making smart, intentional decisions around food… without giving up your social life.
Whether you’re eating out once a month or 3x a week, this episode will help you feel more in control, aligned with your goals, and confident in any setting.
Chapters
(00:00) Dining Out Isn’t the Problem… So What Is?(01:56) Why Eating Out Feels So Hard When You’re Dieting(04:40) The Social Life That Revolves Around Food(06:35) Is This Meal Actually “Special” — Or Just Habit?(08:03) Why Winging It Always Backfires(09:45) Frequency Matters More Than You Think(11:48) Coaching Expectations Around Dining Out(13:44) “Healthy” Salads That Aren’t Actually Helping(16:06) Protein-First: The Strategy That Changes Everything(17:42) People Pleasing and the Pressure to Fit In(20:16) Using Context to Guide Your Choices(23:35) Yes, You Can Lose Weight While Eating Out (But…)(26:22) Bread, Alcohol, Dessert — Pick One(28:12) Scale Fluctuations After Dining Out(32:23) Honest Tradeoffs: Speed of Progress vs Flexibility(33:34) How Alcohol Affects Your Fat Loss Timeline(36:04) Set a Limit Before You Go(40:25) Want to Feel Better Tomorrow? Decide Today(41:07) Recognize and Interrupt Your Patterns(43:22) Be the One Who Chooses Where You Eat(45:03) Tactical Restaurant Hacks That Work(49:03) The #1 Rule: Don’t Wing It(50:19) Emily’s Favorite Trick to Stay Focused(51:36) Final Thoughts and Where to Find Emily Moss
Connect with Emily:
Instagram: https://www.instagram.com/nutritioncoaching365/
Website: https://www.nutritioncoaching365.com
SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7
How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective
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Summary Struggling to balance eating out with your weight loss goals? You’re not alone. In this episode, Chase and Chris sit down with weight loss coach Emily Moss to talk about one of the most common struggles they see in clients: navigating restaurant meals while trying to make progress. The truth is — dining out isn’t the issue. It’s going in without a plan, hoping you’ll “be good,” and wondering why nothing changes. In this episode, you’ll learn how to stop winging it and start making smart, intentional decisions around food… without giving up your social life. Whether you’re eating out once a month or 3x a week, this episode will help you feel more in control, aligned with your goals, and confident in any setting. Chapters (00:00) Dining Out Isn’t the Problem… So What Is?(01:56) Why Eating Out Feels So Hard When You’re Dieting(04:40) The Social Life That Revolves Around Food(06:35) Is This Meal Actually “Special” — Or Just Habit?(08:03) Why Winging It Always Backfires(09:45) Frequency Matters More Than You Think(11:48) Coaching Expectations Around Dining Out(13:44) “Healthy” Salads That Aren’t Actually Helping(16:06) Protein-First: The Strategy That Changes Everything(17:42) People Pleasing and the Pressure to Fit In(20:16) Using Context to Guide Your Choices(23:35) Yes, You Can Lose Weight While Eating Out (But…)(26:22) Bread, Alcohol, Dessert — Pick One(28:12) Scale Fluctuations After Dining Out(32:23) Honest Tradeoffs: Speed of Progress vs Flexibility(33:34) How Alcohol Affects Your Fat Loss Timeline(36:04) Set a Limit Before You Go(40:25) Want to Feel Better Tomorrow? Decide Today(41:07) Recognize and Interrupt Your Patterns(43:22) Be the One Who Chooses Where You Eat(45:03) Tactical Restaurant Hacks That Work(49:03) The #1 Rule: Don’t Wing It(50:19) Emily’s Favorite Trick to Stay Focused(51:36) Final Thoughts and Where to Find Emily Moss Connect with Emily: Instagram: https://www.instagram.com/nutritioncoaching365/ Website: https://www.nutritioncoaching365.com SUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7 How to Connect with Us:Chase’s Instagram: https://www.instagram.com/changing_chase/Chris’ Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective